Tuesday 100113

Workout of the day SWoD: EMOM for 8 minutes of… 2 – Back Squat @ 80% -then- WoD: 10,9,8,7,6,5,4,3,2,1 reps of: Kettle Bell Swings 1.5/1 pood Sprint 100 m *Complete the KB swings and in between sets sprint 100 meters. SkinnyFit Tabata Tuesday 8 Rounds 20/10 -rest 1 minute between […]

Saturday 092813

Workout of the day WoD: Partner WOD 800 m Run (together) -then- 2 Rounds of… 40 – Ring Pushups 60 – Over the Box Jumps 24/18 80 – KB Swings 1.5/1 pood 100 – DU’s ***one partner working at a time -then- 800 m Run (together) SkinnyFit Rest Day!!! Endurance […]

Friday 092713

Workout of the day SWoD: EMOM for 10 Minutes of… 3 – Bench – AHAP -then- WoD: AMRAP in 12 minutes of… 10 – One Arm DB Power Snatches (5 each) 100/75 25 m Farmers Walk 100/75 (right hand) 25 m Farmers Walk 100/75 (left hand) ***scale appropriately*** SkinnyFit 100–80–60–40–20–10 […]

Tuesday 092413

Workout of the Day SWoD: EMOM for 8 minutes of… 3 – Front Squats @ 80% -then- WoD: “Lurong Challenge” WoD #1 (18 minutes time CAP) 21-18-15-12-9-6-3 reps of… Wallballs 20/14 Deadlifts 115/75 Box Jumps 24/20 SkinnyFit TABATA TUESDAY 8 Rounds/ 30/30/1 min rest Wall Ball 20/14 Push Press – […]