Workout of the day – March 23 2014
LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups... Read More
Workout of the Day – March 17 2014
LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row... Read More
Workout of the Day – March 11 2014
LIFT: Deadlift – 5 RM WOD: 2 Rounds 500m Row 20 Thrusters @ 75/45 500m Row 20 pull ups
Workout of the Day – March 9 2014
LIFT: Press – 3 x 5 WOD: Partner Jackie 2000m Row 100 Thrusters @ 45 60 pull ups
Workout of the Day – March 7 2014
SKILL: 2 x max reps Ring dips WOD: 3 Rounds 250 m Row 15 V-ups 10 OH Lunge @ 45/25
Workout of the Day – February 27 2014
LIFT: Deadlift 1 RM WOD: “Baseline” – Revisited 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups (If you want more... Read More
Workout of the Day – February 26 2014
SKILL: 2000m Row WOD: 50 Back squat @ 135/95 25 pull ups 50 Box jump @ 24/20 25 shoulder to overhead @ 135/95
Workout of the Day – February 23 2014
SKILL: 5 x 100m Row sprints WOD: 5 Sandbag cleans 5 Over Sandbag Burpees 10 Sandbag cleans 10 Over Sandbag Burpees 15 Sandbag cleans 15 Over Sandbag... Read More
Workout of the Day – February 21 2014
LIFT: Front squat – 3 RM WOD: AMRAP in 5 5 pull ups 5 push press @ 95/65 REST 2 min 1000m Row for time
Workout of the Day – February 17 2014
Skill: Rowing sprint starts WOD: “Jackie” 1000m Row 50 Thrusters @ 45 30 Pull ups