Workout of the Day – September 20 2016
SKILL: Sled Races WOD: 1 min AMRAP HSPU (strict) Rest 30 sec. 1 min AMRAP burpees Rest 30 sec. 1 min AMRAP paralette dips Rest... Read More
Workout of the Day – September 18 2016
LIFT: Clean & Jerk – 7 x 1 WOD: Partners complete 4 Rounds A) 250m Row B) plank A) max hang B) 200m Run (alternate... Read More
Workout of the Day – September 17 2016
SKILL: Turkish get up 1-1-1-1-1 WOD: EMOM x 12 1 Clean 1 Beggar (challenging weight)
Workout of the Day – September 16 2016
LIFT: Front Squat – 5 x 2 WOD: “Grace Interrupted” 30 Clean & jerk @ 135/95 -EMOM 5 burpees-
Workout of the Day – September 14 2016
SKILL: Muscle up transitions WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min- Complete 5... Read More
Workout of the Day – September 13 2016
LIFT: Deadlift – 1 x 5 WOD: 30 sec intervals – AMRAP Mountain climbers V to Hollow body Slingshots KB Snatch Rest Complete 5 Rounds
Workout of the Day – September 12 2016
LIFT: Press – 5 x 3 WOD: 100m Run 20 Wall ball @ 20/14 200m Run 20 Wall ball 400m Run 20 Wall ball
Workout of the Day – September 11 2016
SKILL: Double under’s – 10 min EMOM WOD: 100 KB Swings @ 24/16 kg 10 Burpees 20 Ball slams @ 20/15 100 KB Swings 20... Read More
Workout of the Day – September 10 2016
LIFT: Back Squat – 3 x 5 WOD: 6 Rounds 6 Renegade rows @ 45/30 12 Box Jumps @ 24/20
Workout of the Day – September 9 2016
LIFT: Snatch – 7 x 1 WOD: “Nicole” AMRAP in 20 400m Run max reps pull ups