Workout of the Day – December 27 2013
SKILL: 3 x max effort pull ups WOD: “RANDY” 75 Power Snatch @ 75/55
Workout of the Day – December 21 2013
LIFT: Clean & Jerk 7 x 1 WOD: Tabata…. Wall ball @ 20/14 Rest 1 min Sledge swings Rest 1 min Push press @ 95/65
Workout of the Day – December 19 2013
SKILL: 3x max effort pull ups WOD: 40-30-20-10 V to Hollow body OH Squats @ 60/35# w/ 3 push ups EMOM
Workout of the Day – December 17 2013
LIFT: OH Squat 5 x 2 WOD: 1000m Row 100 squats 1000m Row
Workout of the Day – December 15 2013
LIFT: Clean & Jerk 7 x 1 WOD: 3 Tire flips 1 Sled push 3 Atlas Stone Cleans 1 Sled push 3 Weighted dips 1... Read More
Workout of the Day – December 13 2013
Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2... Read More
Workout of the Day – December 11 2013
LIFT: Deadlift 5 RM WOD: AMRAP in 15 20 Power snatch @ 95/55 20 Burpees 40 Double unders 15 P. snatch @ 115/75 15 Burpees... Read More
Workout of the Day – December 9 2013
LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock
Workout of the Day – December 7 2013
SKILL: 3x max effort pull ups WOD: AMRAP in 15 3 Squat Snatch @ 135/95 15 Box jumps @ 24/20 6 Squat Snatch 20 Box... Read More
Workout of the Day – December 5 2013
LIFT: Deadlift 5 RM WOD: 5 RFT 50 squats 10 pull ups