Workout of the Day – January 7 2014
LIFT: Bench Press 5 x 3 WOD: 3-6-9-12-15-18……. Deadlift @ 225/155 Ring dips AMRAP in 9
Workout of the Day – January 6 2014
SKILL: 5 min skipping drills WOD: 21 Hollow Rocks 21 KB Swings @ 24/16kg 500m Row 15 Hollow Rocks 15 KB Swings 500m Row 9... Read More
Workout of the Day – January 5 2014
LIFT: Deadlift 3 RM WOD: 4 RFT 300m Row 6 Jumping lunges / leg 9 K2E
Workout of the Day – January 4 2014
LIFT: Press 5 x 3 WOD: AMRAP in 8 8 Push press @ 115/75 12 Tuck jumps
Workout of the Day – January 3 2014
SKILL: Max Double unders – interval training WOD: 5 RFT 10 C2B Pull ups 10 Wall Ball @ 20/14
Workout of the Day – January 2 2014
LIFT: Back Squat 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups For Time
Workout of the Day – December 31 2013
LIFT: Power Clean 5 x 2 WOD: 3 Rounds (Score L-sit time) max L-sit 3 skin the cat REST 3 Rounds (Score time) 20 squat... Read More
Workout of the Day – December 30 2013
SKILL: 3 x max effort pull ups WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees Rest 1 min, then.. AMRAP in 2 Wall... Read More
Workout of the Day – December 29 2013
LIFT: Hang Power Snatch 5 x 2 WOD: 3 min AMRAP KB Swings @ 24/16kg Rest 1 min 3 min AMRAP squats Rest 1 min... Read More
Workout of the Day – December 28 2013
LIFT: Push Press 5 x 2 WOD: AMRAP in 7 3 wall walks 5 Broad jumps 7 Body rows