Workout of the Day – May 31 2017

SKILL:

Atlas Stone technique

WOD:

5 Rounds

1 min AMRAP Hang Power Cleans @ 115/75

Rest 1 min

1 min AMRAP burpees

Rest 1 min

Workout of the Day – May 30 2017

LIFT:

Press – 3 RM

WOD:

Partners – complete 4 rounds each

A) Run 400m

B) AMRAP pull ups (C2B if you have them)

-score time & reps-

Workout of the Day – May 29 2017

LIFT:

Deadlift – 3 RM

WOD:

Tabata

squats

H/R push ups

Ball slams @ 20/15

Ring rows

Workout of the Day – May 28 2017

SKILL:

Agility and Cone drills

WOD:

AMRAP in 20

24 sit ups

12 alt. TGU

-score reps & load-

Workout of the Day – May 27 2017

LIFT:

Bench Press – 3RM

WOD:

Partners – 1 person working, 1 person resting

100 Double under’s

50 Back squat @ 135/95 (BB from ground)

100 Double under’s

50 Front rack lunges @ 135/95

100 double under’s

50 Burpees over partner holding plank

100 double under’s

Workout of the Day – May 26 2017

LIFT:

Back Squat – 3RM

WOD:

AMRAP in 20

10 DB squat cleans @ 45/25

15 pull ups

20 box jump @ 24/20

Workout of the Day – May 25 2017

SKILL:

3 sets of ME pull ups

WOD:

AMRAP in 4

6 burpees

12 wall ball @ 20/14

-Rest 1 min-

Complete 3 Rounds

Workout of the Day – May 24 2017

LIFT:

Snatch – 1 RM

WOD:

EMOM x 12

odd: 10 single leg Deadlift (HAP)

even: 10 pendlay row

-score load-

Workout of the Day – May 23 2017

LIFT:

Clean & Jerk – 1 RM

WOD:

3 Rounds

40 Double under’s

20 sit ups

200m Run

20 slingshots @ 16/12 kg

Workout of the day – May 22 2017

WOD:

“MURPH”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run