Workout of the Day – February 6 2014
LIFT: Bench Press 5 RM WOD: 100 Double unders 50 Back Squat @ 135/95 20 Supine body rows 25 Back Squat 10 Supine body rows... Read More
Workout of the Day – February 4 2014
LIFT: Deadlift 5 RM WOD: 4 Rounds 5 Power Cleans 10 Front Rack Lunges 10 Over bar Burpees Post load.
Workout of the Day – February 2 2014
SKILL: 500m Row for time WOD: Death by Thrusters @ 95/65 EMOM add a rep until failure
Workout of the Day – January 31 2014
LIFT: Thrusters 5 x 2 WOD: Tabata (alternate between exercises) Hollow Rock / Superman Rock Rest 1 min Ring plank / Russian twist
Workout of the Day – January 29 2014
LIFT: Clean & Jerk 7 x 1 WOD: 2-10-2 KB Snatch per arm @ 24/16kg Sprawls
Workout of the Day – January 27 2014
SKILL: 2 min max Double unders WOD: Open WOD 11.2 AMRAP in 15 9 Deadlift @ 155/100 12 Hand release push ups 15 Box jumps... Read More
Workout of the Day – January 25 2014
LIFT: OH Squat 5 x 2 WOD: “KAREN” 150 Wall ball @ 20/14#
Workout of the Day – January 23 2014
LIFT: Clean & Jerk 7 x 1 WOD: 6 RFT 5 Thrusters @ 115/75 10 Push ups
Workout of the Day – January 21 2014
SKILL: Agility ladder drills WOD: Partner Tabata….. push ups / body rows mountain climbers / V sit superman rocks / ball slams
Workout of the Day – January 19 2014
LIFT: OH Squat 5 x 2 WOD: E.M.O.M. x 10 min 1 Clean 2 Jerk Starting wt. 135/95. Add 5# each round.