Workout of the Day – July 30 2016

SKILL:

Tire Flips

WOD:

3X

250m Row

10 Thrusters @ 115/85

10 C2B pull ups

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Workout of the Day – July 29 2016

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LIFT:

OH Squat – 5 x 2

WOD:

5X

2 wall walks

10 Power cleans @ 135/95

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Workout of the Day – July 28 2016

004

LIFT:

Clean & Jerk – 7 x 1

WOD:

AMRAP in 15

50ft. walking lunge

10 push ups

200m Run

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Workout of the Day – July 27 2016

003

SKILL:

Core complex – 10 Rounds

WOD:

“Helen”

3 Rounds

400m Run

21 KB Swings @ 24/16 kg

12 Pull ups

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Workout of the Day – July 26 2015

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LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 14

4 T2B

8 Push press @ 115/85

12 alt. pistols

009

Workout of the Day – July 25 2016

002

LIFT:

Bench Press – 3 x 5

WOD:

5 Rounds

10 Ball slams @ 20/15

100m sprint

10 pull ups

100m sprint

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Workout of the Day – July 23 2016

005

SKILL:

Balance drills

WOD:

AMRAP in 16

6 thrusters @ 95/65

12 Over bar burpees

400m Run

007

Workout of the Day – July 22 2016

007

LIFT:

Deadlift – 1 x 5

WOD:

AMRAP in 15

5 KB Highpull @ 32/24 kg

10 KB Swings @ 32/24 kg

15 Squat thrusts

004

Workout of the Day – July 21 2016

002

LIFT:

Press – 5 x 3

WOD:

7 Rounds

7 Push press @ press working wt.

21 Double unders

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Workout of the Day – July 20 2016

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SKILL:

Double unders – 10 min EMOM

WOD:

AMRAP in 20

5 Deadlift @ BW

10 Pull ups

100m Sprint

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