Workout of the Day – December 11 2018

WOD:

15 Rounds

250m Row

1 Back Squat – HAP

 

Workout of the Day – December 10 2018

LIFT:

Clean – 1 RM

WOD:

20 pull ups

20 1-arm Hang DB Clean & push press @ 50/35

30 V-ups

30 KB Swings @ 32/24 kg

40 DB Snatch @ 50/35

-EMOM stop and complete 3 burpees-

Workout of the Day – December 9 2018

LIFT:

Jerk – 1 RM

WOD:

AMRAP in 8

8 R-arm OH Lunge @ 50/35

8 L-arm OH Lunge

16 Wall ball @ 20/14

Workout of the Day – December 8 2018

SKILL:

Jerk Progressions

WOD:

500m Row Buy In

10 Rounds

5 unbroken Push Jerk

10 Squat Jump

Cash out with 500m Row

BENCHMARK:

“Jackie”

Workout of the Day – December 7 2018

LIFT:

Front Squat – 1 RM

WOD:

In 2 min complete:

200 foot shuttle sprint, then AMRAP Burpees

-Rest 2 min-

5 Rounds

Workout of the Day – December 6 2018

LIFT:

Press – 1 RM

WOD:

24 min Alt. EMOM

A) 2 Heavy Stone to Shoulder

B) 10 Ring Dips

C) 15/10 Calorie Row

Workout of the Day – December 5 2018

SKILL:

500m Row for time

WOD:

10 min EMOM

5 pull ups + 5 OH Squat @ 95/65

Workout of the Day – December 4 2018

LIFT:

Deadlift – 1 RM

WOD:

AMRAP in 14

4-8-12-16 Barbell Lunges @ 95/65

8 Hand Release Push ups

*once push ups are complete after the 16 lunges, start at 4 lunges again and continue

Workout of the Day – December 3 2018

 

LIFT:

Bench Press – 1 RM

WOD:

AMRAP Dice Roll in 7 min

Roll the die and complete the reps, repeat 🙂

1- 10 cal Row

2- 5 T2B

3- 10 MB clean @ 20/14

4- 5 Burpees

5- 10 Box Jump @ 24/20

6- 25 KB Swings @ 24/16

Workout of the Day – December 2 2018

LIFT:

Back Squat – 1 RM

WOD:

Partner’s – complete 4 Rounds each

Athlete A) Farmer Hold – HAP

Athlete B) 2 Rounds of Cindy