
STRENGTH: Deadlift
EMOMx 10
1 Rep @ 80-85%
WOD: With a running clock
1 min max KB Russian Swings (70/53)
1 min max Ball Slams (AHAP)
2 min max KB Russian Swings (70/53)
EMOMx 10
1 Rep @ 80-85%
WOD: With a running clock
1 min max KB Russian Swings (70/53)
1 min max Ball Slams (AHAP)
2 min max KB Russian Swings (70/53)
SKILL: Reverse Tabata Abs (:10 on/:20 off)
Side pillar right
Deadbud hold
Side pillar left
6 rounds, alternating through movements
WOD: AMRAP 13
1 Rope Climb
10 DB Step Ups (50/35)
Side pillar right
Deadbud hold
Side pillar left
6 rounds, alternating through movements
WOD: AMRAP 13
1 Rope Climb
10 DB Step Ups (50/35)
OLY: Power Snatch
4 Rounds
1 min max reps @ 70%
2 min rest
WOD: 6 RFT
10 Wallballs
8 Power Snatches (95/75)
6 Pullups (Jumping pullups – ring rows. No bands)
1 min rest between rounds
4 Rounds
1 min max reps @ 70%
2 min rest
WOD: 6 RFT
10 Wallballs
8 Power Snatches (95/75)
6 Pullups (Jumping pullups – ring rows. No bands)
1 min rest between rounds
Workout of the day - January 23rd, 2017
Hot Lava
Warm Up:
Zig Zag Relay
Skill:
Heel Balance Deadlifts
WOD:
AMRAP
3 Heel Balnce Deadlifts
Hot Lava
Warm Up:
Zig Zag Relay
Skill:
Heel Balance Deadlifts
WOD:
AMRAP
3 Heel Balnce Deadlifts
SKILL: Deadlift
Every :45 sec for 8 Rounds
2 Reps @ 70%
WOD: Team of 2
250m Row
15 KB Russian Swings (70/53)
10 KB Deadlifts (70/53)
8 Rounds Total
Every :45 sec for 8 Rounds
2 Reps @ 70%
WOD: Team of 2
250m Row
15 KB Russian Swings (70/53)
10 KB Deadlifts (70/53)
8 Rounds Total
SKILL: 50 Call Assault Bike for time
WOD: 4 Rounds
1 min max 1 arm thursters (30-40)/(15- 25)
1 min max burpees
1 min max 50ft sprints
1 min rest
Score is time/max reps
WOD: 4 Rounds
1 min max 1 arm thursters (30-40)/(15- 25)
1 min max burpees
1 min max 50ft sprints
1 min rest
Score is time/max reps
SKILL: Pick one of the two:
A) Reverse Tabata (:10 on/:20 off) x16 rounds
Top of Ring Dip hold (can use dip station as well)
Bottom of Ring Dip hold (can use dip station as well)
Alternate between the movements
A) Reverse Tabata (:10 on/:20 off) x16 rounds
Top of Ring Dip hold (can use dip station as well)
Bottom of Ring Dip hold (can use dip station as well)
Alternate between the movements
STRENGTH: Front Squat
E2MOMx 7 rounds (14 min)
2 Reps @ 75-85%
WOD: AMRAP 2
12 Burpees
Max Cal AAB
Rest 2 min
AMRAP 2
12 Burpees
Max Cal Row
E2MOMx 7 rounds (14 min)
2 Reps @ 75-85%
WOD: AMRAP 2
12 Burpees
Max Cal AAB
Rest 2 min
AMRAP 2
12 Burpees
Max Cal Row