Workout of the Day – November 21 2017

LIFT:

Jerk – 1 RM

WOD:

20 min AMRAP

8 Squat Cleans @ 95/65

200m Run

6 push jerk @ 95/65

200m Run

 

Workout of the Day – November 20 2017

SKILL:

3 x 10 pulls on Rower for distance

  • leg drive and full stroke

WOD:

15 min Ladder

5 pull ups*

30 Double under’s

*add 2 pull ups every round

Workout of the Day – November 19 2017

LIFT:

OH Squat – 5 x 2 @ 85% 1RM

WOD:

5 Rounds

5 Deadlift (heavy and unbroken)

10 Burpees over bar

200m Sprint

 

Workout of the Day – November 18 2017

LIFT:

Clean – 1RM

WOD:

50 Turkish Get ups @ 24/16 kg

Workout of the Day – November 17 2017

SKILL:

Tire Flips – Partner Tabata

WOD:

EMOM to failure

4 burpees

2 thrusters @ 95/65*

*add 1 thruster EMOM

Workout of the Day – November 16 2017

LIFT:

Front Squat – 5 x 2 @ 85% of  1RM

WOD:

4 Rounds

30 Box Jump @ 24/20

30 Wall ball @ 20/14

30 KB Swings @ 24/16 kg

Workout of the Day – November 15 2017

LIFT:

Press – 1RM

WOD:

AMRAP in 9

10 push press @ 95/65

40 double under’s

Workout of the Day – November 14 2017

SKILL:

Rope Climbs – 2 min AMRAP

WOD:

20 min EMOM

odd: 100m Run / 150m Row

even: 1 Deadlift + 1 Power clean + 1 hang power clean

Workout of the Day – November 13 2017

LIFT:

Deadlift – 5 RM

WOD:

8 min AMRAP

4 paralette pass through

8 T2B

12 OH Lunge @ 45/25

Workout of the Day – November 12 2017

LIFT:

Bench Press – 5RM

WOD:

4 Rounds

30 Front rack step ups w/BB – Heavy

30 Wall ball @ 20/14