Workout of the Day – February 28 2017

 

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LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 7

4 Stone to shoulder @ 115/95

6 Burpees

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Workout of the Day – February 27 2017

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LIFT:

Clean & Jerk – 7 x 1

WOD:

AMRAP in 14

7 Power Clean @ 135/95

14 Wall Ball @ 20/14

21 Double under’s

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Workout of the Day – February 26 2017

SKILL:

Rope climbs – AMRAP in 2 min

WOD:

4 Rounds

200m Row

10 SLDL @ 95/65

10 pull ups

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Workout of the Day – February 25 2017

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LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 14

4 T2B

6 Power Snatch @ 75/55

8 OH Lunge steps w/ BB

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Workout of the Day – February 24 2017

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LIFT:

Press – 5 x 3

WOD:

80 Wall Ball @ 20/14

60 Cal Row

40 Wall Ball

20 Cal Row

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Workout of the Day – February 23 2017

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SKILL:

Pistols 5-4-3-2-1

WOD:

AMRAP in 14

7 Hang Power Clean @ 135/95

7 T2B

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Workout of the Day – February 22 2017

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LIFT:

Deadlift – 5 x 5

WOD:

AMRAP in 8

25 Double under’s

10 Burpees

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Workout of the Day – February 21 2017

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LIFT:

Bench press – 3 x 5

WOD:

50-40-30-20-10

Calorie Row

Air squats

KB Swings @ 24/16 kg

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Workout of the Day – February 20 2017

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SKILL:

Squat Ball

WOD:

Teams of 3 or 4

AMRAP in 3 – Sled push relay

AMRAP in 3 – Rope climb Relay

AMRAP in 3 – max sit ups, relay sets of 10

AMRAP in 3 – max KB Swings, relay sets of 10

AMRAP in 3 – max ball slams, relay in sets of 10

2 Rounds

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Workout of the Day – February 17 2017

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SKILL:

150 KB Swings for time @ 24/16 kg

WOD:

10x

10 push ups

20 Wall Ball @ 20/14

30 Double under’s

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