Saturday 030114

Workout of the day SWoD: Rest Day!!! -then- WoD: Open WoD 14.1 AMRAP in 10 Minutes of… 30 – DU’s 15 – Power Snatch 75/55 SkinnyFit Rest Day!!! Oly Mobility: Shoulders •Snatch – 2RM; 90% x 2 •Clean & Jerk – 2+1 RM; 90% x 2+1 •Front squat – 3RM, […]

Thursday 022714

Workout of the day SWoD: 12 minutes to establish 1RM Back Squat -then- 3 Rounds for time of… 21 – Hang Power Cleans 115/75 27 – Burpees 27 – GHD/Abmat Sit ups -then- After Bash: 3×20 Sec Battle Ropes SkinnyFit TABATA! 8 rounds/movement (:20 work/:10 rest) Tuck Jumps Wall Balls […]

Tuesday 022514

Workout of the day SWoD: 10 minutes to establish 2RM Power Snatch -then- WoD: 5 Rounds for time of… 20 – DU’s 10 – Dumbbell Snatch 55/35 5 – Deadlift 275/185 -then- After Bash: 3×100 m Backwards run (4 x down and back) SkinnyFit 50-40-30-20-10 (30 minute CAP) Jump Rope […]

Saturday 022214

Workout of the day SWoD: Rest Day!!! -then- WoD: Partner WoD AMRAP in 16 minutes of… 10 – Burpee Pull Ups / Wall Sit 5 – Clean and Jerk 135/95 / Plank 20 – Double Unders / Handstand *Partner 1 will performs movement while partner 2 performs a static hold. […]