Workout of the Day

Workout of the Day

071020

SKILL:3 supersets:10/10 achilles kettlebell lunge passes10/10 landmine single leg deadlift10 plank pull throughs WOD:21:00 emom:m1: 45 second bike/rowm2: 45 second double undersm3: 5 fast burpees 

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070920

SKILL:14:00 to find:1 rep bench press  WOD:for time: 10 * 20 * 30 * 20 * 10dumbbell hang clean and jerkspush ups *200 meter run after each round

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070820

SKILL:gymnastics skill day WOD:4 rounds of3:00 amrap:4 power snatches 4 bar muscle ups*rest 1:30

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070720

SKILL:3 rounds:10/10 kettlebell windmills 10 snow angels20 standing kettlebell halo10/10 single leg kettlebell row 10 dynamic push ups WOD:2000 meter row time trial

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070620

SKILL:18:00 to find a new 1 rep max squat clean WOD:12:00 amrap: 8 hang squat cleans16 bar facing burpees

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070420

Happy 4th of July WOD:for time with a partner:200 meter run140 wall ball shots 200 meter run120 kettlebell swings200 meter run100 pull ups200 meter run80 single arm overhead walking lunge with kettlebell200 meter run40 burpee over kettlebell 200 meter run

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070320

SKILL:every :90 for 9:00:snatch complex WOD:3 Rounds:400 meter run9 overhead squats12 power snatch15 toes to bar

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070220

SKILL:3 rounds:12 alternating landmine cossack squats :30 hollow body hold20 alternating landmine twists WOD:in 12:00:build to a heavy 8 rep deadlift—————————————–*rest 5:00——————-8:00 emom:8 deadlifts at 70% of above8 push ups

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070120

WOD:32:00 amrap:45/35 calories row or 30/20 calorie bike10 unbroken thrusters20 dumbbell step ups 40 sit ups

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063020

SKILL:every :90 for 9:00:clean complex WOD:for time:800 meter run———————–10 * 8 * 6 * 4 * 2 power cleans*50 double unders

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