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 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 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 9 2016
SKILL: Agility drills WOD: Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball@ 20/14 1 min AMRAP Sumo Deadlift Highpull @ 75/55 1 min... Read More
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
Workout of the Day – February 4 2016
LIFT: Back Squat – 3 x 5 WOD: 3X 500m Row 15 Squat Cleans @ 95/65 10 Pull ups
Workout of the Day – January 20 2016
LIFT: OH Squat – 5 x 2 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
Workout of the Day – January 16 2016
SKILL: Sled Pull for Load WOD: AMRAP in 7 1000m Row Max push press @ 115/75
Workout of the Day – January 14 2016
LIFT: Deadlift – 1 x 5 WOD: Row 500m 10 pull ups Row 400m 8 pull ups Row 300m 6 pull ups Row 200m 4... Read More
Workout of the Day – January 7 2016
SKILL: 1000m Row WOD: 3 Rounds 20 Hollow Rock 20 Russian Twist @ 16/12 kg 20 Superman Rock 20 Windmills @ 16/12 kg