Workout of the Day – November 26 2015
SKILL: Agility drills WOD: 4 Rounds 250m Row 10 Box Jumps @ 24/20 1 Clean @ 90% 1RM
Workout of the Day – November 20 2015
SKILL: pistols 5-4-3-2-1 WOD: “Randy Annie” 50/50/25-40/40/20-30/30/15-20/20/10-10/10/5 Double under’s sit ups Power snatch @75/55
Workout of the Day – November 18 2015
LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 250m Row 10 OH Squat @ 95/65
Workout of the Day – November 17 2015
SKILL: 500m Row for time WOD: AMRAP in 15 9 Power Snatch @ 75/55 6 OH Squat 3 Snatch Grip push press – EMOM stop... Read More
Workout of the Day – November 16 2015
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 50-40-30-20-10 Double under’s Squats
Workout of the Day – November 15 2015
LIFT: OH Squat – 3 RM WOD: Tabata these… ball slams @ 20/15 OH Lunges @ 45/25 Burpees *rest 1 min between exercises
Workout of the Day – November 14 2015
SKILL: Double unders WOD: 3 min AMRAP 5 Burpee Box Jump Overs @ 24/20 Max Hang Squat Clean & Jerk -Rest 2 min- Complete 2... Read More
Workout of the Day – November 11 2015
SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11... Read More
Workout of the Day – November 6 2015
LIFT: Snatch – 7 x 1 @ 90% WOD: 4 x 250m Row 15 Russian twist / side @ 16/12 kg 5 V-ups
Workout of the Day – November 5 2015
SKILL: Tire Flips WOD: EMOM x 16 1 Squat Clean @ 135/95 1 Hang Power Clean 2 Front Squat