Workout of the Day – April 10 2017
LIFT: Bench – 3 x 5 WOD: AMRAP in 12 5 Ring Dips 10 Goblet Squats @ 24/16 kg 20 walking lunge steps
Workout of the Day – April 9 2017
SKILL: Ring supports – 3 x ME WOD: Complete 3 Rounds of…. 3 min AMRAP 3 C & J @ 135/95 6 T2B 9 Burpees... Read More
Workout of the Day – April 8 2017
LIFT: Back Squat – 3 x 5 WOD: 15 press @ 95/65 3 Rope climb 12 press 2 Rope climb 9 press 1 Rope climb
Workout of the Day – April 6 2017
SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)
Workout of the Day – April 4 2017
LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65
Workout of the Day – April 1 2017
LIFT: Press – 5 x 3 WOD: EMOM to the Death 10 air squats 1 wall walk (add 1 rep every minute)
Workout of the Day – March 30 2017
LIFT: Deadlift 5 x 5 WOD: 4 Rounds 15 thrusters @ 95/65 10 T2B
Workout of the Day – March 28 2017
SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 12 250m Row 10 Pendlay Row @ 115/85
Workout of the Day – March 25 2017
SKILL: Ring supports & L – sits WOD: 3 Rounds – AMCAP in 3 min 10 Front squat @ 185/135 10 Box jump @ 30/24... Read More
Workout of the Day – March 24 2017
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 7 Thrusters @115/75 14 KB Swings @24/16kg 7 C2B pull ups