WOD

Workout Of The Day 30 July 2015

Every 90 seconds x 20: Odd – 200m Run Even – 75m shuttle sprint TABATA Core: Floor Wipers Forearm Plank

Workout Of The Day 29 July 2015

3 Rounds: 400m Run 5 Squat Clean Thrusters, 135/93 3 Rounds: 10 Burpee Pull ups 5 Squat Clean Thrusters, 115/73 3 Rounds: 12 Pistols 5 Squat Clean Thrusters, 95/63 One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Workout Of The Day 28 July 2015

EMOTM x 10 Odd – 8 Bench Press Even – 1 Rope Climb 4 Rounds: 20 KB Swings 55/35 16 GHD Sit ups 12 KB SDLHP 55/35 8 T2B Not for time: 50 Ring dips *scale as needed

Workout Of The Day 27 July 2015

Front Squat 3-3-3-3-3 :6 AMRAP 14 Wall ball 20/14 7 Burpees :3 Rest :6 AMRAP 5 Pull ups 10 Push ups 15 Squats :3 Rest :6 AMRAP 12 Alt. MB Lunges 6 MB Slams *use 45/20 MB for both

Workout Of The Day 24 July 2015

42-30-18 reps for time of: Wall ball 20/14 SDLHP 75/53 Box jump 20” Push Press 75/53 Row (calories)

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