Workout of the Day – July 30 2016
SKILL: Tire Flips WOD: 3X 250m Row 10 Thrusters @ 115/85 10 C2B pull ups
Workout of the Day – July 29 2016
LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95
Workout of the Day – July 28 2016
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 50ft. walking lunge 10 push ups 200m Run
Workout of the Day – July 27 2016
SKILL: Core complex – 10 Rounds WOD: “Helen” 3 Rounds 400m Run 21 KB Swings @ 24/16 kg 12 Pull ups
Workout of the Day – July 26 2015
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 8 Push press @ 115/85 12 alt. pistols
Workout of the Day – July 25 2016
LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Ball slams @ 20/15 100m sprint 10 pull ups 100m sprint
Workout of the Day – July 23 2016
SKILL: Balance drills WOD: AMRAP in 16 6 thrusters @ 95/65 12 Over bar burpees 400m Run
Workout of the Day – July 22 2016
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 5 KB Highpull @ 32/24 kg 10 KB Swings @ 32/24 kg 15 Squat thrusts
Workout of the Day – July 21 2016
LIFT: Press – 5 x 3 WOD: 7 Rounds 7 Push press @ press working wt. 21 Double unders
Workout of the Day – July 20 2016
SKILL: Double unders – 10 min EMOM WOD: AMRAP in 20 5 Deadlift @ BW 10 Pull ups 100m Sprint