WOD

Workout Of The Day 4 September 2015

Back Squat 5-5-5-5-5 @ 40% of 1RM using 23×1 tempo 6 Rounds 200m Run 15 Box Jumps 24/20 15 Wall Ball 20/14

Workout Of The Day 3 September 2015

EMOTMx10 Odd – 5 Shoulder Press Even – 5 Strict Pull up Every 2 minutes x 3 12 Deadlifts :5 AMRAP Ascending ladder 1-2-3-4-5…. Power Clean 135/93 Ring Dip

Workout Of The Day 2 September 2015

Intervals: 3 x 400m Run :2 rest between 6 x 200m Run :1 rest between 2 rounds of: :30 on, :30 off L-Sit Superman hold Hollow rock hold Good Morning hold 45/33

Workout Of The Day 1 September 2015

EMOTM X 8 Odd – 8 OHS Even – 40 seconds Forearm plank Every 2 minutes x 4 12 Front Squats For time: 45 Power Snatches 95/63 *Let “Randy” 75 @ 75# and “Isabel” 30 @ 135# be the guide on scaling. Time cap = 8 minutes.

Workout Of The Day 31 August 2015

Single DB Power clean & Split jerk 5-5-5 *5 Left and 5 right equals 1 set 4 Rounds 200m Run 5 Man Makers 35/20 *Push up, DB Row-L, Push up, DB Row-R, Squat Clean, Press *Scale up or down appropriately Landmine 180’s 20-20-20

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