Workout of the Day – August 31 2018

LIFT:

Front Squat – 5 x 3

WOD:

4 Rounds

200m Run

15 pull ups

10 alt. pistols

Workout of the Day – August 30 2018

SKILL:

3 x 200m Sprints

WOD:

Tabata T2B

Rest 2 min

Tabata Hollow Rock

Rest 2 min

Tabata sit ups

Workout of the Day – August 29 2018

LIFT:

Press – 3 x 8

WOD:

In 6 minutes compete:

3 Rounds of

10 Tuck Jump

20 walking lunge steps

30 double under’s

-then-

AMRAP burpees in time remaining.

Rest 1 min and Repeat for a second round

Workout of the Day – August 28 2018

LIFT:

Deadlift – 5 x 5

WOD:

4 Rounds

600m Row

30 KB Swings @ 27/16 kg

30 Power Cleans @ 105/75

Workout of the Day – August 27 2018

SKILL:

T2B – 3 x Max Effort

WOD:

10 min Ladder

Power Snatch @ 95/65 1-2-3-4-5-6-etc

20 Double under’s (sub 5 burpees)

Workout of the Day – August 26 2018

LIFT:

Bench Press – 3 x 10

WOD:

400m Run

4 strict pull ups

8 Suitcase Deadlift (HAP)

6 Pull ups

12 Deadlift

8 pull ups

16 Deadlift

10 pull ups

20 Deadlift

400m Run

Workout of the Day – August 25 2018

LIFT:

Back Squat – 5 x 5

WOD:

8 min Ladder

V-ups 2-4-6-8-10-etc

25 Double under’s (sub 7 burpees)

BENCHMARK:

“Helen”

Workout of the Day – August 24 2018

WOD:

“DT”

5 Rounds

12 Deadlift @ 155/105

9 Hang Power Clean

6 Push Jerk

Workout of the Day – August 23 2018

LIFT:

10 min EMOM: 1 Power Snatch + 1 Squat Snatch

WOD:

EMOM to the Death

100m Sprint

2 KB Swings (add 2 reps EM)

Workout of the Day – August 22 2018

LIFT:

OH Squat – 5 x 3

WOD:

AMRAP in 15

20 Calorie Row

15 Shoulder to OH @ 115/75

10 Burpees