Workout of the Day – August 31 2017

SKILL:

500m Row for time

WOD:

Partners Complete 5 rounds

A) 100m Farmer Carry

B) AMRAP HSPU (sub HR push up)

Workout of the Day – August 30 2017

LIFT:

Deadlift – 5 x 5

WOD:

AMRAP in 12

10 pull ups

20 KB Swings @ 24/16 kg

30 Double under’s

Workout of the Day – August 29 2017

LIFT:

Bench press – 3 x 5

WOD:

15 min EMOM

A) 10 OH Lunge @ 45/25

B) 10 V ups

C) 45 sec plank

Rotate stations each minute

Workout of the Day – August 28 2017

SKILL:

1 min Max Effort Wall balls

1 min Max Effort L-sit

WOD:

AMRAP in 20 – 2 Teams Relay Style

50m sled push @ 190/145

then 100m sprint

then 50m sled push

Tag next team mate

 

Workout of the Day – August 26 2017

LIFT:

Back Squat – 3 x 5

WOD:

10 min Cindy

5 pull ups

10 push ups

15 squats

Workout of the Day – August 25 2017

LIFT:

10 min EMOM @ 75% 1RM: 1 snatch pull + 1 squat snatch

WOD:

Coed Partner’s – Complete 5 rounds

A) 100m Farmer Carry @ 2x24kg / 2×16 kg

B) AMRAP KB Swings @ 24/16 kg

-score time and reps-

Workout of the Day – August 24 2017

SKILL:

400m Run for time

WOD:

“DT”

5 Rounds

12 Deadlift @ 155/105

9 hang power cleans

6 push jerk

Workout of the Day – August 23 2017

LIFT:

10 min EMOM: 1 press + 2 push press + 3 push jerk

WOD:

Partner’s – AMRAP in 10

A) Calories on Assault Bike

B) AMRAP Wall Ball @ 20/14

-switch as needed – Score both-

Workout of the Day – August 22 2017

LIFT:

10 min EMOM @ 75% 1RM: 1 Clean pull + 1 Squat clean + 1 hang power clean

WOD:

20 min AMRAP

400m Run

10 squat clean @ 50% of lift weight

Workout of the Day – August 21 2017

SKILL:

Tire Flips – 1 min Max Effort x2

WOD:

10x

3 strict HSPU (deficit if possible)

1 Max Effort HS hold