WOD

Workout Of The day 3 July 2015

Back Squat 3-3-3-3-3 *Increase weight each set   For Time: 20 Burpee Box Jumps 24/20 400m Run 10 Power Snatches 115/73 800m Run 10 Power Snatches 115/73 400m Run 20 Burpee Box Jumps 24/20   Push Press 6-6-6-6  

Workout Of The day 2 July 2015

:5 to find: Max consecutive double unders   :12 AMRAP 40 KB Swings 30 Push ups 20 Calorie Row 10 GHD Sit ups   TABATA Core: Forearm plank Russian Twists

Workout Of The day 1 July 2015

With a 35 minute running clock, Complete: 30 Snatches for time or AMRAP in :10 135/93 at the 10 minute mark, complete: 30 Clean and Jerks for time or AMRAP in :10 155/103 at the 20 minute mark, complete: 30 Front Squats for time or AMRAP in :10 185/123 at the 30 minute mark, complete […]

Workout Of The day 30 June 2015

EMOTM, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees   Shoulder Press 3-3-3-3-3   Ring dips 5 sets of max reps :1 rest between sets

Workout Of The day 29 June 2015

:10 to work up to: 3 rep TnG Hang Power Clean   21-15-9 T2B Power Snatch 75/53 Box Jump 24/20   TABATA Core: Hollow rock hold Ab mat sit ups

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