Workout of the Day – April 9 2016
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)
Workout of the Day – April 8 2016
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 4 3 HSPU 12 alt. pistols -Rest 1 min- AMRAP in 4 4 pendlay row @... Read More
Workout of the Day – April 7 2016
SKILL: Double under’s – EMOM x 10 WOD: 25 T2B 15 Power Cleans @ 135/85 20 T2B 12 P. cleans @ 155/115 15 T2B 9... Read More
Workout of the Day – April 6 2016
LIFT: Press – 5 x 3 WOD: “Karen” 150 Wall balls for time @ 20/14
Workout of the Day – April 5 2016
LIFT: Back Squat – 3 x 5 WOD: 4x 20 Cleans @ 115/85 20 Box Jumps @ 24/20
Workout of the Day – April 4 2016
SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s
Workout of the Day – April 3 2016
LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 5x 5 pendlay row @ 135/95 10 alternating pistols 20 KB Swings @... Read More
Workout of the Day – April 2 2016
LIFT: 3 snatch grip push press + 1 OH Squat EMOM for 10 min WOD: AMRAP in 10 10 push ups 10 ball slams 1... Read More
Workout of the Day – April 1 2016
SKILL: Turkish get ups – find a heavy single WOD: 4x 500m Row 20 Walking barbell lunges @ 135/95
Workout of the Day – March 31 2016
LIFT: Jerk – 5 x 2 WOD: AMRAP in 3 burpee pull ups -Rest 1 min- AMRAP in 3 KB Swings @ 24/16 kg