Workout of the Day

101518

5 RFT 20 KBS 24/ 16kg 20 MB lunges* 20/ 14# *bear hug hold with medball. Post WOD STRENGTH: BACK SQUAT 6 – 6 – 6 – 6 Build every set to heaviest set of 6.

101418

EMOM 30 @ moderate pace. Min 1: 100m run Min 2: 15 KBS 24/ 16kg Min 3: 30s alt single leg v ups Min 4: 45s R side plank Min 5: 45s L side plank

101218

EMOM 15: Min 1-5: 5 hang power snatch Min 6-10: 3 hang power snatch Min 11-15: 1 hang power snatch *add weight every 5 mins* 4RFT: 30 alt step lunges 25 push ups 15 T2B

101118

STRENGTH, 2RFQ: 10/ 10 SA DB strict press 10/ 10 SA DB bent over rows 10 strict dips 10 supinated grip barbell rows AMRAP 15 20 air squats 15 wall balls 20/ 14# 100m run

101018

For time: 21 – 15 – 9 – 15 – 21 Pull ups Deadlifts 100/ 70kg Accessory: 2x: 20 v ups 30s hollow 20 sit ups 30s plank -rest as needed-

100918

STRENGTH/ SKILL: Push jerk 5-4-3-3-3 7RFT: 40 double unders 10 shoulder to OH 50/35KG

100818

SKILL/ PREP: 3x: 1 power clean 1 front squat 1 hang squat clean *build to WOD weight. FITNESS: Every 6 mins, for 3 rds, complete: 400m run 12 burpees 9 db hang squat clean 50/ 35# COMPETITION: Every 6 mins,… Read more »

100718

AMRAP 25 200m run 15 strict press 35/ 25kg 15 KBS 24/ 16kg 15 ring rows 1 min plank on elbows COOL DOWN/ RECOVERY: team 400m slow walk

100518

STRENGTH: OHS 5×3 @31X1 AMRAP 12: 20 alt lunges 10 OHS 40/ 25kg 10 T2B

100418

EMOM 20 Min 1 & 2: 30 plate GTO + AMRAP ring dips Min 3 & 4: 200m run + AMRAP strict pull ups *2 min window for each working period. ACCESSORY: 3x- 30/30 flutter kicks (plate held at lockout)… Read more »