Workout of the Day

07/16/2014

7/17/14

7/17/14 Gymnastics Metcon (No Measure) 3×8 Ring Dips 3×8 Strict Pull-Ups Metcon Metcon (Time) 4 Rounds (135/95) 5 Hang Cleans 10 Front Rack Lunges 5 Push […]
07/15/2014

7/16/14

7/16/14 Speed Work Metcon (No Measure) 2 x 200m Run 4 x 100m Sprint 2 – Shuttle Sprints (10/20/30/40) Metcon Metcon (Time) 5 Rounds For Time […]
07/14/2014

7/15/14

7/15/14 Skill Work Snatch (Snatch Work (20 Minutes)) Metcon Metcon (Time) Sprint WOD 44 Pull-ups 11 G2OH (185/115) RX+ 60 Pull-ups 11 G2OH (225/135) Cash-Out Ab-Mat […]
07/13/2014

7/14/14

7/14/14 Weightlifting Overhead Squat (8 Min Emom 3 OHS *start from grnd) Metcon Metcon (Time) Row 1000m then 4 Rds of 15 TTB 15 Wall Balls […]