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Workout of the Day – June 19 2019

SKILL: Run Prep

WOD:

Partner’s complete

40 Pull ups (1 person working at a time)

800m Run together

100 KB Swings @ 24/16kg

800m Run together

100 KB Push Press

800m Run together

40 Pull ups

Workout of the Day – May 21 2019

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95%

WOD:

Partner’s

1000m Row (switch as needed)

100 MB Cleans @ 20/14

750m Row

75 MB Cleans

500m Row

50 MB Cleans

Workout of the Day – May 17 2019

STRENGTH: Back Squat 5 x 5

WOD:

Partner’s

A) 400m Run, B) Max T2B

switch

A) 400m Run, B) Max sit ups

switch

A) 400m Run, B) Max Ball Slams @ 20/15

switch

Workout of the Day – April 12 2019

Bench Press – 5 x 3

WOD:

Partner’s Complete for Time

100 KB Deadlift @ 32/24 kg

100 Foot Dual KB OH Carry @ 24/16 kg

100 Air Squats

100 Foot Dual OH Carry

100 KB Swings @ 24/16 kg

100 Foot Dual OH Carry

Workout of the Day – April 2 2019

SKILL:

Favourite 4

PARTNER WOD:

P1 Dual OH KB Hold / P2 50 air squats

switch

P1 wall sit / P2 40 walking OH Lunges @ 45/25

switch

P1 Dual KB Front Rack Hold / P2 30 Push ups

switch

P1 wall sit / P2 20 KB Clean & Jerk

switch

P1 Bar Hang / P2 Burpee Box Jump

Workout of the Day – March 22 2019

LIFT:

OH Squat – 3×3

WOD:

Partner’s – 8 min AMRAP

P1: starts at turf – vault high box – suicide run – 5 wall ball – sprint back

Tag P2

-score Wall ball reps

Workout of the Day – March 21 2019

WOD:

Partner’s complete 2 min Work / 1 min Rest of the following

Hang Squat Clean @ 95/65 (1 athlete working)

Heavy Sled Push

Row for Calories (both athletes)

Shoulder to Overhead @ 95/65 (1 athlete working)

D-Ball over Bar @ 100/70 (alternating)

Sledge Swings (1 athlete working)

Workout of the Day – February 19 2019

SKILL:

Tire Flip

WOD:

Partners – 4 Rounds

2 min AMRAP Power Cleans (HAP)

1 min rest

2 min AMRAP Alt. Tire Flips

1 min Rest

Workout of the Day – January 27 2019

LIFT:

Back Squat – 5 x 3

WOD:

Partner’s complete 3 Rounds

Partner 1 = 100m Farmer Carry

Partner 2 = AMRAP Ball slams @ 20/15

-switch-

Workout of the Day – December 22 2018

LIFT:

Front Squat – 3 RM

WOD:

Partners complete 300 Burpees (alternating reps)

-EMOM stop and do 4 pull ups each-

BENCHMARK:

Filthy Fifty