Workout of the Day – February 28 2019

SKILL:

Burgener Warm up

WOD:

AMRAP in 7

3 Power Snatch @ 115/85

6 Ring dips

Workout of the Day – February 27 2019

LIFT:

Thruster – 1 RM

WOD:

20 min EMOM

2 KB Deadlift

4 KB Sumo-Deadlift Highpull

8 KB Swings

-HAP-

Workout of the Day – February 26 2019

LIFT:

OH Squat – 2 x 5

WOD:

Partners complete 4 rounds each

P1) Row 250m / 200m

P2) Hold Plank

-switch-

Workout of the Day – February 25 2019

SKILL:

Pull ups 5-4-3-2-1

WOD:

20 min Ladder

DB Front Rack Lunges / per leg @ 50/35

Wall Ball @ 20/14

-start with 1 rep of each, then 2 reps of each, then 3 reps, then 4 reps, etc..

Workout of the Day – February 24 2019

LIFT:

10 min EMOM 1 Power Clean + 1 Hang Power Clean

Find heaviest complex

WOD:

Max Reps Unbroken Power Cleans

@ 75% of EMOM weight

Workout of the Day – February 23 2019

LIFT:

1 1/4 Front Squats – 5 x 2

WOD:

20 min EMOM

1 press

2 push press

3 thrusters

-HAP-

Workout of the Day – February 22 2019

SKILL:

Max Height Box Jump

WOD:

25 Burpees

50 SLDL @ 75/55

25 Double under’s

50 pull ups

 

Workout of the Day – February 21 2019

LIFT:

Bench Press – 3 x 4

WOD:

3 Rounds

60 sec HS Hold

30 slingshots

10 V ups

Workout of the Day – February 20 2019

LIFT:

Back Squat – 4 x 4

WOD:

Alternating Tabata

Mountain climbers

Tuck jumps

Rest

Cash out with 2 min Max Cal Assault Bike

 

Workout of the Day – February 19 2019

SKILL:

Tire Flip

WOD:

Partners – 4 Rounds

2 min AMRAP Power Cleans (HAP)

1 min rest

2 min AMRAP Alt. Tire Flips

1 min Rest