Friday 080114

Workout of the day SWoD: 10 minutes to Establish 1RM Back Squat -then- WoD: 12-9-6-3 reps of… Deadlifts @ 70% (of 1RM deadlift) Ring Dips -then- After Bash: Tabata Push Ups SkinnyFit For time of… 1,000 m Row or 800 m Run -then- 10 Rounds of… 5 – Burpee Box […]

Thursday 073114

Workout of the day SWoD: 12 minuts to establish 1RM Bench Press -then- WoD: AMRAP in 10 minutes of… 30 – Double Unders 15 – Power Snatches 75/55 -then- After Bash: 5×100 m Sprints SkinnyFit AMRAP in 20 minutes of… 1 – Down & Back Med Ball Suicide – AHAP […]

Wednesday 073014

Workout of the day SWoD: Every 2 minutes for 10 minutes of… 2 – Snatch @ 90% -then- WoD: For time of… 70 – Burpees 60 – Cal Row 50 – Swings 1.5/1 pood 40 – Pull Ups 30 – Box Jumps 24/18 20 – Goblet Squats *complete in any […]

Tuesday 072914

Workout of the day SWoD: EMOM for 10 minutes of… 3 – Front Squats @ 85% -then- WoD: “ANNIE” Down then Up 50-40-30-20-10-20-30-40-50 Double Unders Sit Ups -then- After Bash: 800 m run SkinnyFit TABATA Row for calories MB Slams – AHAP Burpees Plyo Lunges Push Press – AHAP Endurance […]

Monday 072814

Workout of the day SWoD: EMOM for 10 minutes of… 3 – Push Jerks @ 65% -then- WoD: “Grace” for time 30 – Clean and Jerks 135/95 -then- After Bash: Stone to Shoulder SkinnyFit 5 Rounds: 1 min Rest Between Rounds 400 m Run 10 – Pull Ups 20 – […]

Saturday 072614

Workout of the day SWoD: Rest Day! -then- WoD: Partner WoD “Angie” 100 – Pull Ups 200 m Run (together) 100 – Push Ups 200 m Run (together) 100 – Sit Ups 200 m Run (together) 100 – Squats *In between each movement, partners run 200 m together. Must complete […]

Friday 072514

Workout of the day SWoD: EMOM for 10 minutes of… 1 – 3 position Clean (floor, hi hang, hang) -then- WoD: 5 Rounds for time of… 500 m Row/400 m Run 10 – Front Squats 95/65 10 – Weighted Med Ball Sit Ups 20/14 -then- After Bash: 3×1 Clean and […]