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22/09/2014

Workout of the Day
7 min EMOM
3 Squat Clean

then

7 min EMOM
2 Power Snatch
then
20 min AMRAP
10 Pull Ups
10 KB Swings (24/16)
10 Push Ups

Post your scores to the Whiteboard.

19/09/2014

Workout of the Day
Floor Press
5 sets x 5 reps

Stiff Leg Deadlift
4 sets x 8 reps
then
For Time
21-15-9
SDHP (95/65)
Ring Rows
then
12-9-6
SDHP (115/75)
Pull Ups
then
9-6-3
SDHP (135/85)
Chest to Bar Pull Ups

Post your scores to the Whiteboard.

18/09/2014

Workout of the Day
15 min EMOM
150m Run
7 Slam Ball
7 V-Ups

then
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball

Post your scores to the Whiteboard.

17/09/2014

Workout of the Day
Pause Back Squat (ASS to GRASS)
4 sets x 6 reps (3 sec at bottom)

Chin Ups
6 sets x 5 reps
then
3 Rounds For Time
20 Deadlifts
15 Power Cleans
10 Shoulder to Overhead
1 min Break after each…