Thursday 050114

Workout of the day SWoD: EMOM for 12 minutes of… 5 – Weighted Pull Ups – even minutes 5 – Weighted Ring Dips – odd minutes -then- WoD: 21-15-9 Wall Balls 20/14 SDHP 1.5/1 pood Over the Box Jump 24/18 -then- After Bash: 3xME Bar Muscle Ups SkinnyFit 7 Rounds […]

Wednesday 043014

Workout of the day SWoD: 10 minutes to Establish 1RM Bench Press -then- WoD: AMRAP in 20 minutes of… 21 – DB push press 55/35 12 – Burpee Pull ups 250 m Row -then- After Bash: Tabata Double Unders SkinnyFit 6 Rounds 1 minute max Calorie Row 1 minute max […]

Tuesday 042914

Workout of the day SWoD: EMOM for 8 minutes of… 3 – Power Cleans @ 80% -then- WoD: 3 Rounds for time of… 10 – Back Squats (BW) 800 m run -then- After Bash: 3×10 Tire Flips SkinnyFit AMRAP in 25 minutes of… 400 m Run 20 – Back Squats […]

Monday 042814

Workout of the day SWoD: 10 minutes to establish 1RM Front Squat -then- WoD: 7 rounds for time of… 5 – C2B Pull Ups 10 – Plyo Push Ups 15 – Jump Squats -then- After Bash: 1 x 5 Russian Dips SkinnyFit 6 rounds of 4 minute AMRAP 200 m […]

Saturday 042614

Workout of the day SWoD: Rest Day!!! -then- WoD: Girls Just Wanna Have Fun! With a Partner for 30 minutes of… Grace 30 – Clean & Jerks 135/95 -then- Mini Nancy 2 Rounds of… 400 m Run 15 – OHS 95/75 -then- Annie 50-40-30-20-10 Double Unders Sit Ups -then- Cindy […]

Friday 042514

Workout of the day SWoD: 5×3 Jerk @ 85% (of 1RM Jerk) – rest 90 seconds -then- WoD: 21-15-9 Deadlift 95/75 Cleans (full squat) 95/75 Push Press 95/75 -then- After Bash: Skin the Cat 5×3 SkinnyFit “Barbara” 5 Rounds of… 20 – Pull Ups (Ring Rows) 30 – Push Ups […]

Thursday 042414

Workout of the day SWoD: 20 seconds on / 40 seconds rest for 8 minutes of… Weighted Overhead Walking Lunges – 95/65 -then- WoD: 10 – DU’s 20 – Air Squats 20 – DU’s 10 – Burpees 10 – DU’s 20 – Sit Ups 20 – DU’s 10 – Push […]