Workout of the Day – December 3 2013
LIFT: Press 5×3 WOD: 5 RFT 5 Front Squat @ 185/135 1 Rope Climb
Workout of the Day – December 1 2013
SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP... Read More
Workout of the Day – November 29 2013
LIFT: Deadlift 1 x 3 WOD: 4 RFT 20 OH Lunges @ 45/25 # 10 K2E
Workout of the Day – November 27 2013
LIFT: Press 5 x 3 WOD: E.M.O.M. x 12 2 Squat cleans @ 155/115
Workout of the Day – November 25 2013
SKILL: sled pull x 3 WOD: 5-4-3-2-1 KB Snatch / arm @ 24/16 kg pistols / leg HSPU
Workout of the Day – November 23 2013
LIFT: OH Squat 5 x 2 WOD: 10 Rounds 2 Beggars / leg @ 75/55 10 push ups 5 Lateral box jumps 15 min Cap
Workout of the Day – November 21 2013
LIFT: Clean & Jerk 7 x 1 WOD: 3 RFT 20 push ups 15 back extensions 10 wall ball – increase weight each round
Workout of the Day – November 19 2013
SKILL: Balance drills WOD: “Michael” 3 RFT 800m Run 50 sit ups 50 Back extensions
Workout of the Day – November 17 2013
LIFT: OH Squat 5 x 2 WOD: 50 Wall ball @ 20/14# 50 T2B 50 MB Cleans @ 20/14# For time
Workout of the Day – November 15 2013
LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 9 1 rope climb 3 pistols / leg