WOD

Workout Of The Day 29 May 2015

“OPT Repeatability Test” 3 rounds, at 100% effort: 250m Row 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 250m Row Rest 12 minutes between rounds. *Scale KB weight as necessary.  Scale Russian swings for American style as necessary. *The goal is to test your fitness level by […]

Workout Of The Day 28 May 2015

Back Squat 5-5-5-5-5 For Time: 200m Run 30 Power Cleans 135/93 400m Run 30 Front Squats 135/93 200m Run *For the Back squat:  Increase weight each set. *For the WOD: scale weight as necessary.  

Workout Of The Day 27 May 2015

Shoulder Press 5-5-5-5-5 @ 60-65% EMOTM x 10 1 Split Jerk @ 80% :6 AMRAP 15 Double unders 15 Thrusters 75/53 *For Shoulder Press and EMOTM Split Jerk: stay at the same weight for each set. *For the WOD: Sub 30 Singles for double unders. 

Workout Of The Day 26 May 2015

Deadlift 10 @ 40% 10 @ 45% 10 @ 50% 10 @ 55% 10 @ 60% EMOTM x 12 Minute 1:  Max calorie row in 40 seconds Minute 2:  Max Burpees in 40 seconds Minute 3:  Max Power Snatches (75/53) in 40 seconds Minute 4:  Max GHD sit ups in 40 seconds *For DL: Increase […]

Workout Of The Day 25 May 2015

“MURPH” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run *Partition the reps any way *Complete as a team or 1/2 Murph…scale as necessary  

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