Workout of the Day – September 24 2015
SKILL: HSPU / Handstand hold / Frog stand WOD: 20 min EMOM 2 Hang Clean 1 Split Jerk
Workout of the Day – September 18 2015
SKILL: pistols 5-4-3-2-1 (per leg) WOD: AMRAP in 12 6 Burpee Box Jump @ 24/20 12 Deadlift @ 185/135
Workout of the Day – September 13 2015
LIFT: Clean & Jerk – 7 x 1 WOD: 7 Rounds 5 pull ups 7 Deadlift @ 225/155 9 Box Jumps @ 24/20
Workout of the Day – September 12 2015
SKILL: Push ups drills WOD: 14 min EMOM odd: 30 sec Handstand hold even: 25 KB Swings @ 24/16 kg
Workout of the Day – September 8 2015
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 6 alt. pistols 9 HR push ups 12 KB Deadlift @ 32/24 kg
Workout of the Day – August 28 2015
LIFT: Front Squat 5 x 2 WOD: 15-12-9 HSPU 45-36-27 Double under’s
Workout of the Day – August 26 2015
SKILL: Ring dips 5 x 3 WOD: AMRAP in 20 10 V to Hollow body 20 Russian twist @ 16/12 kg 30 Double under’s
Workout of the Day – July 29 2015
SKILL: pull ups – 5 x 3 WOD: AMRAP in 10 2 wall walk 4 alternating pistols 8 Pendlay row 2 115/75
Workout of the Day – July 24 2015
LIFT: Back Squat – 5 x 5 WOD: 7 Rounds 7 DB Cleans @ 45/30 7 push ups 14 double under’s
Workout of the Day – July 17 2015
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 21 Box Jumps @ 24/20″ 15 Deadlift @ 185/135 9 push ups