Workout of the Day – March 20 2015
LIFT: Back Squat 3 x 5 @ 80% Back Squat 3 x 10 @ 50% w/w WOD: AMRAP in 8 20 OH Lunge @ 45/25... Read More
Workout of the Day – March 19 2015
SKILL: 10 min EMOM Double under practice (30/20/10 reps as appropriate) WOD: AMRAP in 10 3-6-9-12-15-18-…. T2B Power Cleans at 115/75 Over bar burpees
Workout of the Day – March 18 2015
LIFT: Snatch x 2 reps EMOM for 10 min. (50% 1 RM +5#) WOD: EMOM x 14 5 pull ups 10 Alt. DB Snatch @... Read More
Workout of the Day – March 17 2015
SKILL: 3x 3 skin the cat max ring support WOD: Four Leaf Clover – 3 Rounds 1 min AMRAP Burpee box jump overs @ 24/20... Read More
Workout of the Day – March 16 2015
LIFT: Jerk – 4 x 6 WOD: 30-20-10 Ball slams 25/20 HK2E
Workout of the Day – March 15 2015
SKILL: 3 x Max pull ups 3 x Max L-sit hold WOD: AMRAP in 5 10 thrusters @95/65 10 lunge steps 20 double under’s -REST... Read More
Workout of the Day – March 14 2015
LIFT: OH Squat – 5 x 2 WOD: 1000m Row Then 3 Rounds of…. 10 Power snatch @ 95/65 10 Box Jumps @ 24/20 Then…..... Read More
Workout of the Day – March 13 2015
SKILL: Deck Squat / Candle stick to pistol 30 reps WOD: FRIDAY THE 13TH CRAP SHOOT! AMRAP IN 13 2- 100 Double under’s 3- 10... Read More
Workout of the Day – March 12 2015
LIFT: 3 Cleans EMOM x 10 WOD: 4 Rounds 6 HSPU 8 Deadlift @ 75% 5RM 10 KB Swings @ 32/24 kg
Workout of the Day – March 11 2015
SKILL: Core Combination x 10 reps WOD: 4 Rounds 10 T2B 15 Squat jumps 20 Russian twist @ 16/12 kg