Workout of the Day – December 27 2013
SKILL: 3 x max effort pull ups WOD: “RANDY” 75 Power Snatch @ 75/55
Workout of the Day – December 24 2013
LIFT: Snatch 7 x 1 WOD: 3 RFT 500m Row 12 T2B 24 Ball slams @ 20/15#
Workout of the Day – December 23 2013
LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle... Read More
Workout of the Day – December 22 2013
SKILL: 5 x 2 Cliff hanger pull ups WOD: 5 sandbag cleans 5 over sandbag Burpees 10 sandbag cleans 10 over sandbag Burpees 15 sandbag... Read More
Workout of the Day – December 21 2013
LIFT: Clean & Jerk 7 x 1 WOD: Tabata…. Wall ball @ 20/14 Rest 1 min Sledge swings Rest 1 min Push press @ 95/65
Workout of the Day – December 20 2013
LIFT: Front Squat 5 x 2 WOD: 10 min Cap 20 Power cleans @ 135/95# then AMRAP of 5 pistols 5 pull ups
Workout of the Day – December 19 2013
SKILL: 3x max effort pull ups WOD: 40-30-20-10 V to Hollow body OH Squats @ 60/35# w/ 3 push ups EMOM
Workout of the Day – December 18 2013
LIFT: Snatch 7 x 1 WOD: AMRAP in 10 5 KB thrusters @24/16 kg 10 Mtn climbers / leg 15 KB Swings @24/16 kg
Workout of the Day – December 17 2013
LIFT: OH Squat 5 x 2 WOD: 1000m Row 100 squats 1000m Row
Workout of the Day – December 16 2013
SKILL: 5 x 2 Cliff hanger pull ups WOD: Row 20 calories 30 Burpees 40 T2B 50 ft. walking OH lunge @ 45/25#