Workout of the Day

10/24/13

October 23, 2013
Strength: Back squat 5-5-5-5-5 1 minute stations x 4 rounds Row Wall ball Sit-up Burpee Rest

10/21/13


Strength: Thruster 3-3-3-3-3 WOD: 50 DU 10 deadlift 10 front squat 10 push press 40 DU 8 deadlift 8 front squat 8 push press 30 DU 6 deadlift 6 front squat 6 push press 20 DU 4 deadlift 4 front squat 4 push press 10 DU 2 deadlift 2 front squat 2 push press

10/18/13

October 17, 2013
OLY: EMOM x 8 2-Position Hang Power Clean WOD: 500m row Then, 9-6-3 Hang power clean Burpee

10/17/13

October 16, 2013
Mobility: Lacrosse ball roll out Strength: 1a) Deadlift 3-3-3-3-3 1b) Ring dip 5-5-5-5-5 WOD: 5 rounds for time 10 KBS 8 Wall ball 6 Box jump

10/16/13

October 15, 2013
Strength: 1a) Push press 3-3-3-3-3 1b) Ring rows 5-5-5-5-5 WOD: 3 rounds for time 5 Push press 10 Pull-up 200m run

10/15/13

October 14, 2013
Mobility: Barbell quad smashing Strength: Front squat 5-5-5-5-5 WOD: 10-8-6-4-2 Front Squat T2B

10/14/13

October 13, 2013
OLY: EMOM x 8 2-position hang power snatch (mid-hang, power position) WOD: 4 rounds for time 5 Hang power snatch 10 Reverse burpee 15 DU's

10/11/13

October 10, 2013
Strength: Deadlift 3-3-3-3-3 WOD: 21-15-9 Deadlift (55-60% of 1 RM) Push-up Box Jump (advanced: HSPU)

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