Workout of the Day – August 31 2016

003

LIFT:

Deadlift – 1 x 5

WOD:

100m Run

10 Wall ball @20/14

10 sprawl

200m Run

20 Wall ball

20 Sprawl

400m Run

40 Wall ball

40 sprawl

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Workout of the Day – August 30 2016

007

LIFT:

Press – 5 x 3

WOD:

In 3 minutes complete:

200m Run

AMRAP pull ups

-Rest 1 min-

In 3 minutes complete:

200m Run

AMRAP Double under’s

008

Workout of the Day – August 29 2016

003

LIFT:

Back Squat – 3 x 5

WOD:

20 Calorie Row

20 Goblet squat @ 24/16 kg

30 Cal Row

30 KB – Sumo Deadlift Highpull

40 Cal Row

40 H2H Swings

-15 min time cap-

008

 

Workout of the Day – August 27 2016

SKILL:

Agility drills

WOD:

8 KB Swings @ 32/24 kg

40 sit ups

80 Double under’s

8 Rope climbs

80 Double under’s

40 sit ups

8 KB Swings

019

Workout of the Day – August 26 2016

010

LIFT:

Snatch – 7 x 1

WOD:

AMRAP in 16

100m Run

20 wall ball @ 20/14

10 burpees

 

Workout of the Day – August 25 2016

002

LIFT:

OH Squat – 5 x 2

WOD:

“Run, Grace, Run”

3 Rounds

10 Clean & jerk @ 135/95

200m Run

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Workout of the Day – August 24 2016

004

SKILL:

400m Run for time

WOD:

4 Rounds

15 push ups

10 front squat @ 115/85

5 pull ups (strict)

011

Workout of the Day – August 23 2016

005

LIFT:

Clean & Jerk – 7 x 1

WOD:

AMRAP in 10

3 wall walks

10 Box Jump @ 24/20

008

Workout of the Day – August 22 2016

003

LIFT:

Front Squat – 5 x 2

WOD:

3 min AMRAP Burpees

Rest 1 min

3 min AMRAP Slingshots @ 16/12 kg

Rest 1 min

3 min AMRAP KB Swings @ 24/16 kg

Rest 1 min

3 min AMRAP sit ups

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Workout of the Day – August 20 2016

LIFT:

Bench Press 3 x 5

WOD:

20 min Cap

50 Back squat @135/95

40 pull ups

30 Push press @ 135/95

50 Front Squat @ 85/65

40 pull ups

30 push press @85/65

50 OH Squat @ 65/45

40 pull ups

30 push press @ 65/45

002