Workout of the Day – April 19 2015
LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s
Workout of the Day – April 13 2015
LIFT: Deadlift 1 x 5 WOD: AMRAP in 7 5 Press @ 95/65 10 Ball slams @ 20/15 20 Double under’s
Workout of the Day – March 31 2015
SKILL: Rope Climbs WOD: AMRAP in 10 10 Wall Ball @ 20/14 10 T2B 50 Double under’s
Workout of the Day – March 29 2015
SKILL: Double under’s 3x max effort WOD: 3 Power Cleans EMOM @ 70% 1RM 12 minutes
Workout of the Day – March 27 2015
SKILL: HSPU 3 x max effort HS Hold 3 x max effort WOD: AMRAP in 6 6 push press @ 95/65 6 Pull ups -REST... 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 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 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 9 2015
SKILL: 3 x 3 Muscle ups or Transition w/ Ring dip WOD: 21-15-9 Hang Power Cleans @ 115/75 Box Jumps @ 24/20 Double under’s
Workout of the Day – March 3 2015
SKILL: 2 Rope Climbs – EoMOM x 5 WOD: 5 Snatch @ 95/65 40 Double under’s 10 Snatch 30 Double under’s 15 Snatch 20... Read More