Workout of the Day – June 30 2016

022

SKILL:

1 Mile Run

WOD:

50m Walking lunge to….

FRAN

50m walking lunge to finish

026

Workout of the Day – June 29 2016

016

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 8

8 burpee box jump @ 24/20

16 KB Swings @ 32/24 kg

020

Workout of the Day – June 28 2016

003

LIFT:

Clean & Jerk – 7 x 1 @ 90%

WOD:

5 Rounds

AMRAP Shoulder to OH – no rack @ 75% C&J weight

Run 400m as soon as you put the bar down

-score time and reps-

009

Workout of the Day – June 27 2016

010

SKILL:

Atlas Stone Cleans

WOD:

“Baseline”

500m Row

40 squats

30 sit ups

20 push ups

10 pullups

resuls-june28.jpg

Workout of the Day – June 26 2016

018

LIFT:

Front Squat – 5 x 2 @ 90%

WOD:

30-20-10-20-30 sledge swings

15-10-5-10-15 HK2E

ME-ME-ME-ME-ME HS hold

019

Workout of the Day – June 25 2016

013

LIFT:

Press – 5 x 3 @ 85%

WOD:

10x

100m Sprint

Rest 90 sec.

011

Workout of the Day – June 24 2016

003

SKILL:

400m Run for time

WOD:

1 min. AMRAP DB Snatch @ 45/30 (alternating)

1 min. AMRAP Wall Ball @ 20/14

2 min. AMRAP DB Snatch

2 min. AMRAP Wall Ball

3 min. AMRAP DB Snatch

3 min. AMRAP Wall Ball

010

Workout of the Day – June 23 2016

005

LIFT:

Deadlift – 1 x 5

WOD:

“Cindy”

20 min AMRAP

5 pull ups

10 push ups

15 squats

007

Workout of the Day – June 22 2016

002

LIFT:

Bench press – 3 x 5 @ 85%

WOD:

25 HSPU

50 V to Hollow body

25 walking lunge steps

50 supermans

25 Pendlay row @ 135/85

50 Box jumps @ 24/20

25 Deadlift @ 185/135

005

Workout of the Day – June 21 2016

005

SKILL:

Muscle up progressions

WOD:

3 Rounds

20 Slingshots @ 16/12 kg

15 sit ups

10 body rows

5 burpees

005