Workout Of the Day

Tuesday, January 5, 2016

Skill / Strength

Clean

Conditioning

For time:

Row 500m

30 Bench press

Row 750m

20 Bench press

Row 1,000m

10 Bench press

Monday, January 4, 2016

Rest / Make-up / Mobility

Sunday, January 3, 2016

 
Strength

Squat

Conditioning

AMRAP in 10 minutes of:

30 Double unders

15 Hang power snatches (75#/55#)

Saturday, January 2, 2016

27-21-15-9 reps of:

Thrusters (95#/65#)

Box jumps (24″/20″)

Friday, January 1, 2016

Closed

Thursday, December 31, 2015

9:30am and 5:30pm WOD sessions only today.

AMRAP in 20 minutes of:

25 Sit ups

21 Push press (95#/65#)

Run 400m

Wednesday, December 30, 2015

Strength

Squat

Conditioning

2k Row with death by burpees

♦ compare to 01/28/15 ♦

Tuesday, December 29, 2015

Skill / Strength

Snatch

Conditioning

AMRAP in 7 minutes of:

3 Strict HSPU

6 Overhead walking lunges

9 Front rack step ups (24″/20″)

Monday, December 28, 2015

Rest / Make-up / Mobility

Sunday, December 27, 2015

Skill / Warm-up

AMRAP in 8 minutes of:

21 KB swings

15 Push ups

9 Strict pull ups

Strength

Squat

Conditioning

AMRAP in 8 minutes of:

21 Push ups

15 KB swings (55#/35#)

9 Toes to bar