Workout of the Day – December 1 2013
SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP... Read More
Workout of the Day – November 30 2013
LIFT: Bench 5 x 3 WOD: 4 RFT Row 250m 10 Box Jumps @ 24/20″ 1 Rope Climb
Workout of the Day – November 29 2013
LIFT: Deadlift 1 x 3 WOD: 4 RFT 20 OH Lunges @ 45/25 # 10 K2E
Workout of the Day – November 28 2013
SKILL: 100m Row Sprint x 5 WOD: 5-4-3-2-1 Power cleans @ 135/95 Front squat Jerk
Workout of the Day – November 27 2013
LIFT: Press 5 x 3 WOD: E.M.O.M. x 12 2 Squat cleans @ 155/115
Workout of the Day – November 26 2013
LIFT: Back squat 5 x 3 WOD: 400m Run 12-9-6 Ring push ups KB Highpull @ 32/24 kg 400m Run
Workout of the Day – November 25 2013
SKILL: sled pull x 3 WOD: 5-4-3-2-1 KB Snatch / arm @ 24/16 kg pistols / leg HSPU
Workout of the Day – November 24 2013
LIFT: Snatch 7 x 1 WOD: AMRAP in 9 5 Broad Jumps 10 Russian twist @ 16/12 kg 15 Ball slams @ 20/15#
Workout of the Day – November 23 2013
LIFT: OH Squat 5 x 2 WOD: 10 Rounds 2 Beggars / leg @ 75/55 10 push ups 5 Lateral box jumps 15 min Cap
Workout of the Day – November 22 2013
SKILL: Agility drills WOD: AMRAP in 8 5 Squat cleans @ 115/85 10 Box Jumps @ 24/20″