Workout of the Day – December 13 2016
SKILL: 150 KB Swings for time WOD: 60 Double under’s 20 Deadlift @ 135/95 20 Box Jump 40 Double under’s 15 Dedlift 15 Box Jump... Read More
Workout of the Day – December 12 2016
LIFT: Snatch – 3 RM WOD: Partner Goblet Squat Ladder – up & back Partner A holds Plank while Partner B Bear crawls to KB... Read More
Workout of the Day – December 11 2016
LIFT: OH Squat – 3 RM WOD: 30 sec Intervals – 4 Rounds of each movement Wall ball @ 20/14 Lunge steps Mountain climbers
Workout of the Day – December 10 2016
SKILL: Rope climbs – 2 min AMRAP WOD: 20 min AMRAP 4 T2B 8 Box Jump Over @ 24/20 12 Hang Power Clean @ 95/65
Workout of the Day – December 9 2016
LIFT: Jerk – 3 RM WOD: EMOM x 15 5 Burpees + 50 foot Farmer Carry
Workout of the Day – December 8 2016
LIFT: Clean – 3 RM WOD: 3 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Ring rows 1 min AMRAP Pistols Rest 1... Read More
Workout of the Day – December 7 2016
SKILL: 2000m Row WOD: 3 Rounds 10 Burpee broad jump 20 Sit ups
Workout of the Day – December 6 2016
LIFT: Snatch – 5 RM WOD: Front Squat Sally @ 95/65
Workout of the Day – December 5 2016
LIFT: OH Squat – 5 RM WOD: 50 Burpees 50 Box Jump Overs @ 24/20 -for time-
Workout of the Day – December 4 2016
SKILL: pistols 5-4-3-2-1 WOD: Partners complete 3 rounds each *partner A rows 500m *partner B completes max reps Bench press @ 50% 5RM while partner... Read More