Workout Of the Day

Sunday, July 10, 2016

Strength

Squat

Conditioning

10 Rounds for time of:

250m Row

10 Toes to bar

Saturday, July 9, 2016

8:00am & 9:00am WOD Sessions Only Today

5 Rounds for time:

 20 Wall ball (20#/14#)

10 Deadlift (225#/155#)

Friday, July 8, 2016

Rest / Make-up / Mobility

Thursday, July 7, 2016

Strength

Squat

Conditioning

For time:

5 Bench press (225#/155#)

15 Wall ball (30#/20#)

5 Sumo deadlift high pull (135#/95#)

15 Box jumps (30″/24″)

5 Thrusters (165#/115#)

15 Burpees

Wednesday, July 6, 2016

For time:

600m Run

25 GHD sit ups

5 Overhead squats (185#/135#)

400m Run

25 GHD sit ups

5 Overhead squats (185#/135#)

200m Run

25 GHD sit ups

5 Overhead squats (185#/135#)

Tuesday, July 5, 2016

Strength

Squat

Strength / Skill

Sntach – C & J

Monday, July 4, 2016

Rest

Sunday, July 3, 2016

Strength

Squat

Conditioning

“DT” 

5 Rounds for time of:

12 Deadlift (155#/105#)

9 Hang power clean (155#/105#)

6 Push jerk (155#/105#)

Saturday, July 2, 2016

 “Nate”

AMRAP in 20 minutes of:

2 Muscle ups

4 Handstand push ups

8 KB swings (70#/55#)

Friday, July 1, 2016

Rest / Make-up / Mobility