Daily Workout

Posted by on May 17, 2012 in WOD | 0 comments

Front Squat 5×3

Deadlift 5rm

then

In teams of two or three complete 15 minute AMRAP of:

300m Row sprint

1 x bear crawl down and back keeping feet and hands on the line

One person must complete the entire round before the next team member can begin the next round

Score the meters rowed by each team

Posted by on May 15, 2012 in WOD | 0 comments

Press 3×5

Dips 3 x failure

then

3 Rounds for max reps of’:

60 seconds of burpees

rest 30 seconds

60 seconds of knees to elbows

rest 30 seconds

60 seconds of push-ups

rest 30 seconds

60 seconds of ball slams (30/20)

rest 30 seconds

Posted by on May 14, 2012 in WOD | 0 comments

Back Squat 3 x 5

Chin-ups 3 x failure

then

5 rounds of:

200m sprint

20 lunges (advanced athletes will weight)

 

Posted by on May 11, 2012 in WOD | 0 comments

Hang Power Clean skill work

Chin-ups 3 x failure

then

“DT”

5 rounds of:

12 Deadlifts (155/95)

9 Hang Power Cleans

6 Push presses/Push Jerks/ Jerks (athletes choice)

Posted by on May 10, 2012 in WOD | 0 comments

KB Warm-up

2 x Front squat + 1 jerk (5×3)

then

8 rounds for max reps of:

30 seconds of max double unders

30 seconds rest

30 seconds max sit-ups

rest 30 seconds