Workout of the Day – January 14 2014
LIFT: Back Squat 5 x 3 WOD: Open WOD 12.5 3-6-9-12-15-18-21-24….etc Thrusters @ 100/65 C2B pull ups AMRAP in 7
Workout of the Day – January 13 2014
LIFT: Bench press 5 x 3 WOD: 4 Rounds 10 squat thrusts 10 body rows max ring support Score support time
Workout of the Day – January 12 2014
SKILL: 20 Double unders E.M.O.M. for 10 min WOD: 3 RFT 500m Row 15 pull ups 15 Straight leg Deadlift @ 80/55
Workout of the Day – January 11 2014
LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min... Read More
Workout of the Day – January 9 2014
SKILL: Agility ladder WOD: The Bear Complex Complete the following for 7 sets without putting the bar down 1 Power Clean 1 Front Squat 1... Read More
Workout of the Day – January 8 2014
LIFT: Back Squat 5 x 3 WOD: Open WOD 11.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55
Workout of the Day – January 7 2014
LIFT: Bench Press 5 x 3 WOD: 3-6-9-12-15-18……. Deadlift @ 225/155 Ring dips AMRAP in 9
Workout of the Day – January 6 2014
SKILL: 5 min skipping drills WOD: 21 Hollow Rocks 21 KB Swings @ 24/16kg 500m Row 15 Hollow Rocks 15 KB Swings 500m Row 9... Read More
Workout of the Day – January 5 2014
LIFT: Deadlift 3 RM WOD: 4 RFT 300m Row 6 Jumping lunges / leg 9 K2E
Workout of the Day – January 4 2014
LIFT: Press 5 x 3 WOD: AMRAP in 8 8 Push press @ 115/75 12 Tuck jumps