Workout of the Day – November 30 2017

LIFT:

Deadlift – 1 RM

WOD:

120 Double under’s

40 C2B pullups

40 Hang Power Snatch @ 75/55

120 Double under’s

Workout of the Day – November 29 2017

SKILL:

500m Row for time

WOD:

5 rounds

2 Rope climbs

10 alt. pistols

15 Suitcase Deadlift @ 32/24 kg

Workout of the Day – November 28 2017

LIFT:

Press – 5 RM

WOD:

AMRAP in 9

6 slingshots @ 24-16 kg

9 T2B

12 KB Swings @ 24/16 kg

Workout of the Day – November 27 2017

LIFT:

Back Squat – 1RM

WOD:

AMRAP in 8

50 foot walking DB Lunge

10 Cal Assault Bike or Row

Workout of the Day – November 26 2017

SKILL:

Skin the Cat

WOD:

EMOM x 30

1 Power Clean

1 Hang Power Clean

Cashout Assault Bike – 30/20 Calories

Workout of the Day – November 25 2017

LIFT:

Bench Press – 1 RM

WOD:

AMRAP in 8

1 wall walk*

40 Double under’s

*add 1 rep every round

Workout of the Day – November 24 2017

LIFT:

Thruster – 1 RM

WOD:

Partner WOD – 2 Rounds

10 Tire Flips (rep for rep)

40 T2B (1 person working at a time)

80 Dual KB front rack lunges (1 person working at a time)

Workout of the Day – November 23 2017

 

SKILL:

Max height box jumps

WOD:

Tabata these…..

Ball slams @ 20/15

Sprawls

V to Hollow body

-Rest 2 min-

Reverse Tabata L-Hang

Workout of the Day – November 22 2017

LIFT:

Snatch – 7 x 1 @ 85% 1RM

WOD:

20 Rounds

30 Cal / 20 Cal Assault Bike

100 foot OH walking lunge @ 42/25

-Rest 3 min-

Workout of the Day – November 21 2017

LIFT:

Jerk – 1 RM

WOD:

20 min AMRAP

8 Squat Cleans @ 95/65

200m Run

6 push jerk @ 95/65

200m Run