Workout of the Day – October 31 2017

SKILL:

pistols 5-4-3-2-1

WOD:

“The Ghost”

6 Rounds

1 min AMRAP Row for Calories

1 min AMRAP Burpees

1 min AMRAP Double Under’s

Rest 1 min

Workout of the Day – October 30 2017

LIFT:

Bench Press – 3 x 5

WOD:

2 X

10 Heavy Goblet Squats

10 T2B

1 Suicide

Rest 1 min after 2 sets

Complete 5 Rounds

 

Workout of the Day – October 29 2017

LIFT:

Back Squat – 3 x 5

WOD:

4 Rounds

100m Offset Farmer Carry

30 sit ups

Workout of the day – October 28 2017

SKILL:

3 x Max Effort pull ups

WOD:

Tabata Thrusters @ 95/65

-Rest 1 min-

Tabata Mountain Climbers

-Rest 1 min-

Tabata Double under’s

Workout of the Day – October 27 2017

LIFT:

Snatch – 7 x 1

WOD:

50 Box Jump

then….

12 to 1 Heavy KB Swings

1 to 12 Squat jumps

then…

50 Burpees

Workout of the Day – October 26 2017

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 2

4 Power Snatch @ 95/65

8 push ups

Rest 1 min.

Complete 3 Rounds

Workout of the Day – October 25 2017

SKILL:

Muscle Up transitions / Progressions

WOD:

20 Deadlift @ 225/155

10 Bar muscle up

16 Deadlift

8 Bar MU

12 Deadlift

6 Bar MU

Workout of the Day – October 24 2017

LIFT:

Clean & Jerk – 7 x 1

WOD:

AMRAP in 10

200m Row

10 T2B

5 Power Clean @ 135/95

Workout of the Day – October 23 2017

SKILL:

1000m Row

WOD:

5 Rounds

10 Russian step ups – HAP

20 Wall ball @ 20/14

Double Under Clinic – November 4 2017

DOUBLE UNDER CLINIC

Saturday November 4 2017 – 12pm to 2pm

BACK BY POPULAR DEMAND!!!

Are you getting frustrated with double under’s? We have a clinic for you!

Come spend 2 hours with Coach Chris Bonnell, where participants will learn:

How to size their own rope,

How to jump in an appropriate manner for skipping,

How to perform slow singles,

How to use fast wrists,

How to properly gauge positioning,

Putting the double under together.

Cost: We are asking for donations to National Service Dogs in conjunction with our WOD & Wine Event.

RSVP to our Event on Facebook, or just show up 🙂