Workout of the Day – February 26 2016
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Power Snatch @ 50% 10 OH Squat 20 sit ups
Workout of the Day – February 25 2016
LIFT: OH Squat – 5 x 2 WOD: EMOM x 16 odd: 30 Double under’s even: 15 wall ball @ 20/14
Workout of the Day – February 24 2016
SKILL: 1000m Row for time WOD: AMRAP in 12 3-6-9-12-15-18-21-24….. Hang Power Clean @ 115/85 15 Squats after each set
Workout of the Day – February 23 2016
LIFT: Clean & Jerk – 7 x 1 WOD: “FRAN” 21-15-9 Thrusters @ 95/65 Pull ups
Workout of the Day – February 22 2016
LIFT: Front Squat – 5 x 2 WOD: 5X 25 Deadlift @ 135/95 25 sit ups
Workout of the Day – February 21 2016
SKILL: Core complex – 10x WOD: 5x 10 Power Snatch @ 95/65 12 Ball slams @ 30/20
Workout of the Day – February 20 2016
LIFT: Deadlift – 1 x 5 WOD: 50 Box Jump @ 24/20 40 pull ups 30 DB Front squat @ 35/25 20 Burpees 10 DB... Read More
Workout of the Day – February 19 2016
LIFT: Bench Press – 3 x 5 WOD: 500m Row 3 BB complex 500m Row 2 BB complex 500m Row 1 BB complex (BB complex... Read More
Workout of the Day – February 18 2016
SKILL: skin the cat – 5 x 2 WOD: 5 Rounds 500m Row 15 snatch @ 115/85
Workout of the Day – February 17 2016
LIFT: Press – 5 x 3 WOD: 3 Rounds 21 KB Swings @ 32/24 kg 15 Burpees 9 Pull ups