WOD

Workout Of The Day 21 August 2014

“Death by” Muscle up (Strict pull up, Kipping pull up, band pull up, ring row) x 10 *Start the 1st minute with your highest difficulty of movement; add a rep every minute. *If you fail, then go to the next difficult movement, and so forth until the 10 minutes are up. *Treat this as skill […]

Workout Of The Day 20 August 2014

Back Squat 1-1-1-1-1 *Increase weight each set WOD: 50 Back Squats @ 65% of today’s 1RM Run 200m every time you set the bar in the rack

Workout Of The Day 19 August 2014

:10 AMRAP Increase by 3 reps every round 3 Wall balls 20/14 3 KB Swings 53/35 (Russian…eye level) 3 Burpees 6, 6, 6 9, 9, 9 Etc. Finish with 3 Rounds: ::40 Plank Left side ::20 rest ::40 Plank Right side ::20 Rest ::40 Russian twists (choice of body weight, plate, or med ball) ::20 […]

Workout Of The Day 18 August 2014

Muscle snatch 1-1-1-1-1 Power snatch 3-3-3-3-3 Snatch 5-5-5-5-5 *Snatch means squat snatch; not power snatch and then OHS!

Workout Of The Day 15 August 2014

Bench Press 5-3-1-1-1 WOD: 20 Thrusters 95/63 10 GHD sit ups 400m run 15 Thrusters 115/73 20 GHD sit ups 400m run 10 Thrusters 135/83 30 GHD sit ups 400m run

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