Workout of the Day – February 21 2016
SKILL: Core complex – 10x WOD: 5x 10 Power Snatch @ 95/65 12 Ball slams @ 30/20
Workout of the Day – February 18 2016
SKILL: skin the cat – 5 x 2 WOD: 5 Rounds 500m Row 15 snatch @ 115/85
Workout of the Day – February 17 2016
LIFT: Press – 5 x 3 WOD: 3 Rounds 21 KB Swings @ 32/24 kg 15 Burpees 9 Pull ups
Workout of the Day – February 16 2016
LIFT: Back Squat – 3 x 5 WOD: Tabata this… paralette pass through hollow rock sling shots @ 16/12 kg
Workout of the Day – February 15 2016
SKILL: Tag WOD: Teams of 3 – 2 athletes working at a time, only 1 person can row at a time 100 pull ups 200... Read More
Workout of the Day – February 12 2016
SKILL: Resisted sprints – 3x WOD: 5 HSPU 10 Deadlift @ 275/185 20 Pull ups 30 Box Jump @ 24/20 40 KB Swings @ 32/24... Read More
Workout of the Day – February 11 2016
LIFT: Clean & Jerk – 7 x 1 WOD: 4x 5 OH Lunge per leg @ 45/25 10 T2B 250m Row
Workout of the Day – February 8 2016
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 50 Wall ball @ 20/14 50 Double under’s 3 Muscle ups
Workout of the Day – February 7 2016
LIFT: Deadlift – 1 x 5 WOD: 5 X 2 Shuttle sprints 10 Supine body rows Rest 1 min
Workout of the Day – February 6 2016
SKILL: 500m Row for time WOD: AMRAP in 18 5 Broad jump 10 T2B 20 KB Swings @ 32/24 kg