Workout of the Day – October 24 2015
SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s
Workout of the Day – October 22 2015
LIFT: Jerk – 3 RM WOD: 36-24-12 Sit ups 18-12-6 H/R Push ups 200m Sandbag Run after each round
Workout of the Day – October 20 2015
LIFT: Clean – 3 RM WOD: 100 KB Swings @ 24/16 kg 10 Power cleans @ 115/85 20 Ball Slams @ 25/20 100 KB Swings... Read More
Workout of the Day – October 18 2015
SKILL: Deck Squats – Pistols WOD: 10-9-8-7-6-5-4-3-2-1 Renegade Rows @ 35/25 Box Jumps @ 24/20
Workout of the Day – October 16 2015
LIFT: Deadlift – 1 x 3 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball Slams 21 Double Under’s
Workout of the Day – October 14 2015
LIFT: Press – 5 RM WOD: “DIANE” 21-15-9 Deadlift @ 225/155 HSPU
Workout of the Day – October 12 2015
THANKSGIVING TURKEY WOD Partner’s complete (with 1 person working at a time) 200 Double under’s 100 KB Swings @ 24/16 kg 100 walking lunge steps... Read More
Workout of the Day – October 10 2015
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 20 Run 200m 20 cleans @ 95/65 Run 300m 30 box jumps @ 24/20 Run... Read More
Workout of the Day – October 8 2015
LIFT: Jerk – 5 x 3 WOD: 5 Rounds 1 sled push – add weight each round 10 Deadlift @ 185/135 -score total sled weight-
Workout of the Day – October 6 2015
SKILL: MU transition + ring dip WOD: 21-15-9-15-21 Weighted step ups @ 40/25 Medicine ball cleans @ 20/14