Workout of the Day – December 10 2016
SKILL: Rope climbs – 2 min AMRAP WOD: 20 min AMRAP 4 T2B 8 Box Jump Over @ 24/20 12 Hang Power Clean @ 95/65
Workout of the Day – December 8 2016
LIFT: Clean – 3 RM WOD: 3 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Ring rows 1 min AMRAP Pistols Rest 1... Read More
Workout of the Day – December 4 2016
SKILL: pistols 5-4-3-2-1 WOD: Partners complete 3 rounds each *partner A rows 500m *partner B completes max reps Bench press @ 50% 5RM while partner... Read More
Workout of the Day – December 3 2016
LIFT: Jerk – 5RM WOD: EMOM to failure 15 squats + 1 pull up *add 1 pull up every minute until unable to complete workload... Read More
Workout of the Day – December 2 2016
LIFT: Clean – 5 RM WOD: AMRAP in 15 3-6-9-12-15-18-etc OH Squat @ 95/65 T2B
Workout of the Day – December 1 2016
SKILL: Hand balancing practice WOD: Partner 10 min AMRAP Row for Calories Rest 2 min Partner 5 min AMRAP Wall ball @ 20/14
Workout of the Day – November 27 2016
LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees
Workout of the Day – November 25 2016
SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
Workout of the Day – November 24 2016
LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg
Workout of the Day – November 23 2016
LIFT: Deadlift – 1 RM WOD: 100 Double under’s 50 Supermans 50 pistols (alt) 100 Double under’s