Workout of the Day – February 21 2017
LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Calorie Row Air squats KB Swings @ 24/16 kg
Workout of the Day – February 17 2017
SKILL: 150 KB Swings for time @ 24/16 kg WOD: 10x 10 push ups 20 Wall Ball @ 20/14 30 Double under’s
Workout of the Day – February 19 2017
LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 odd: 30 mountain climbers per leg even: 20 wall ball @ 20/14
Workout of the Day – February 15 2017
LIFT: Clean & Jerk – 7 x 1 WOD: 15-12-9 OH Squat @ 95/65 sit ups 15-12-9 push press @ 95/65 situps 15-12-9 Oh Squat... Read More
Workout of the Day – February 13 2017
LIFT: Front Squat – 5 x 2 WOD: 300 Burpees EMOM stop and complete 5 Kb Swings @ 32/24 kg -30 min CAP-
Workout of the Day – February 11 2017
SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips... Read More
Workout of the Day – February 9 2017
LIFT: Back Squat – 3 x 5 WOD: 10 DB Cleans @ 40/25 50 Double under’s 20 DB Cleans 100 Double under’s 30 DB Cleans... Read More
Workout of the Day – February 7 2017
LIFT: Snatch – 7 x 1 WOD 21-15-9 T2B HSPU
Workout of the Day – February 3 2017
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Sprawl 10 Push jerk @ 115/85 15 Goblet Squats @ 24-16 kg
Workout of the Day – February 1 2017
LIFT: Press – 5 x 3 WOD: 25 min AMRAP 10 pullups 15 KB Swings @ 24/16 kg 20 Box jumps @ 24/20