Workout of the Day – March 31 2017

SKILL:

500m Row for time

WOD:

5 X

10 Front Rack Lunges @ 115/85

20 Ball slams @ 20/15

suicide sprint

Workout of the Day – March 30 2017

LIFT:

Deadlift 5 x 5

WOD:

4 Rounds

15 thrusters @ 95/65

10 T2B

Workout of the Day – March 29 2017

LIFT:

Bench Press- 3 x 5

WOD:

5 Rounds

10 push ups

1 Rope climb

10 strict press @ 75/55

25 Cal Row

Workout of the Day – March 28 2017

SKILL:

Pistols 5-4-3-2-1

WOD:

AMRAP in 12

250m Row

10 Pendlay Row @ 115/85

Workout of the Day – March 27 2017

LIFT:

Back Squat – 3 x 5

WOD:

KB ANNIE

50-40-30-20-10

KB Swings @ 24/16 kg

Sit ups

Workout of the Day – March 26 2017

LIFT:

Snatch – 7 x 1

WOD:

EMOM x 8

20 Double under’s

10 Wall ball @ 20/14

 

Workout of the Day – March 25 2017

SKILL:

Ring supports & L – sits

WOD:

3 Rounds – AMCAP in 3 min

10 Front squat @ 185/135

10 Box jump @ 30/24

Row for Calories

-Rest 3 min between round

*Score total calories

Workout of the Day – March 24 2017

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 10

7 Thrusters @115/75

14 KB Swings @24/16kg

7 C2B pull ups

Workout of the Day – March 23 2017

LIFT:

Clean & jerk – 7 x 1

WOD:

Teams of 4

AMRAP in 5 – Sled Relay @ 145#

AMRAP in 5- Rope Climb Relay

 

Workout of the Day – March 22 2017

SKILL:

Atlas Stone Technique

WOD:

200m Row

10 T2B

200m Row

15 paralette pass thru

200m Row

20 sit ups

200m Row

15 paralette pass thru

200m Row

10 T2B