Workout of the Day – January 18 2015
LIFT: Thruster – 1 RM WOD: EMOM x 20 Odd Minutes: 5 Hang Power Clean @ 115/75 Even Minutes: 20 Double under’s
Workout of the Day – January 17 2015
LIFT: Bench Press – 1 RM WOD: AMRAP in 12 5 Burpees 15 Foot Rope climb 30 Double under’s
Workout of the Day – January 16 2015
SKILL: 2 Resisted sprints WOD: 50 Cal. Row 40 Burpees over bar 30 Ground to Over head @ 95/65 20 C2B pull ups 10 Lunge... Read More
Workout of the Day – January 15 2015
LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank
Workout of the Day – January 14 2015
LIFT: Back Squat – 1 RM WOD: 3 Rounds 10 weighted step ups @ 45/25 10 push press @ 95/65
Workout of the Day – January 13 2015
SKILL: Double unders 10-30 reps EMOM x 10 WOD: 150 KB Swings @ 24/16 kg for time – EMOM stop and complete 5 Box Jumps... Read More
Workout of the Day – January 12 2015
LIFT: Deadlift – 1 RM WOD: AMRAP in 10 5 Burpees 10 Squats 20 sec. HS hold
Workout of the Day – January 11 2015
LIFT: Bench press – 3 RM WOD: 15-12-9-6-3 Deadlift @ 75% of 5RM push ups
Workout of the Day – January 10 2015
SKILL: skipping drills – 30 sec. intervals x5 singles doubles rest WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 1 min Plank
Workout of the Day – January 9 2015
LIFT: Press – 3 RM WOD: 75 Thrusters for time @ 95/65 – EMOM complete 5 burpees-