Workout of the Day – November 20 2015
SKILL: pistols 5-4-3-2-1 WOD: “Randy Annie” 50/50/25-40/40/20-30/30/15-20/20/10-10/10/5 Double under’s sit ups Power snatch @75/55
Workout of the Day – November 19 2015
LIFT: Back Squat – 3 x 5 @ 85% WOD: 500m Row 2 Rounds of…. 12 walking lunges w 35/20# DB 12 push ups 12... Read More
Workout of the Day – November 17 2015
SKILL: 500m Row for time WOD: AMRAP in 15 9 Power Snatch @ 75/55 6 OH Squat 3 Snatch Grip push press – EMOM stop... Read More
Workout of the Day – November 16 2015
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 50-40-30-20-10 Double under’s Squats
Workout of the Day – November 15 2015
LIFT: OH Squat – 3 RM WOD: Tabata these… ball slams @ 20/15 OH Lunges @ 45/25 Burpees *rest 1 min between exercises
Workout of the Day – November 14 2015
SKILL: Double unders WOD: 3 min AMRAP 5 Burpee Box Jump Overs @ 24/20 Max Hang Squat Clean & Jerk -Rest 2 min- Complete 2... Read More
Workout of the Day – November 13 2015
LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2... Read More
Workout of the Day – November 11 2015
SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11... Read More
Workout of the Day – November 10 2015
LIFT: Deadlift – 1 x 5 WOD: EMOM x 8 5 Front squat @ 115/85 20 Double under’s
Workout of the Day – November 9 2015
LIFT: Press – 5 RM WOD: 30 Goblet Squats @ 20/14 kg 30 Hollow Rock 30 thrusters @ 95/65 30 Hollow Rock 30 Goblet Squats... Read More