Workout of the Day – January 15 2015
LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank
Workout of the Day – January 14 2015
LIFT: Back Squat – 1 RM WOD: 3 Rounds 10 weighted step ups @ 45/25 10 push press @ 95/65
Workout of the Day – January 9 2015
LIFT: Press – 3 RM WOD: 75 Thrusters for time @ 95/65 – EMOM complete 5 burpees-
Workout of the Day – January 3 2015
LIFT: Press – 5 RM WOD: AMRAP in 14 10 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20 10 HR push ups
Workout of the Day – December 22 2014
LIFT: Press – 5 x 3 WOD: 21-15-9 Wall ball @ 20/14 15-12-9 Power cleans @ 135/95
Workout of the Day – December 16 2014
LIFT: Press – 5 x 3 WOD: 15-12-9 Burpee box jump over 150 skips
Workout of the Day – November 22 2014
LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14
Workout of the Day – November 15 2014
LIFT: Front Squat – 5 x 2 WOD: EMOM x 10 Adding weight each round 1 strict press 2 push press 3 jerk
Workout of the Day – November 4 2014
LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24
Workout of the Day – October 28 2014
LIFT: Press – 5 x 3 WOD: AMRAP in 10 7 Hand release push ups 14 Front squats @ 135/95 21 squat thrusts