Workout of the Day – May 13 2019

STRENGTH: 10 min EMOM 2 Split Snatch @ 90%

WOD:

AMRAP in 12

Increasing ladder of Tire Flips 1-2-3-4-5-6-etc

15/10 Cal Assault Bike after each set

Workout of the Day – May 12 2019

SKILL: Double Under’s

WOD:

3 Rounds

500m Row

100m DB Farmer Carry @ 50/35

25 Sit ups

Workout of the Day – May 11 2019

STRENGTH: OH Squat 5 x 2 @ 60% 1RM

WOD:

4 Rounds

200m Run

20 DB Step Ups @ 50/35

Workout of the Day – May 10 2019

STRENGTH: 10 min EMOM + Clean Pull + 1 hang Power Clean @ 90%

WOD:

AMRAP in 15

12 Power Cleans @ 115/85

9 Front Squat

6 Push Press

Workout of the Day – May 9 2019

SKILL: Running Drills

WOD:

FRAN

21-15-9

Thrusters @ 95/65

Pull ups

Workout of the Day – May 8 2019

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95%

WOD:

3 Rounds

20/15 Cal Row

15 Deadlift @ 225/155

20/15 Cal Row

-Rest 3 min between Rounds-

Workout of the Day – May 7 2019

STRENGTH: Bench Press 3 x 5

WOD:

3 Rounds

10 GHD sit ups

15 Burpees

20 KB Snatch @ 24/16

Workout of the Day – May 6 2019

SKILL: Sled Push for Load

WOD:

5 Rounds

100 foot walking lunge

20 Wall Ball @ 20/14

100m Run

20 Pull ups

Workout of the Day – May 4 2019

STRENGTH: Press 5 x 1

WOD:

AMRAP in 15

21 Double under’s

7 OH Squat @ 135/95

3 Rope Climbs

Workout of the Day – May 3 2019

SKILL: Dual KB Clean & Snatch

WOD:

8 sets of 40 sec Work / 20 sec Rest

Dual KB Complex

Suitcase Deadlift

Hang Clean

Front Squat

Hang Snatch