Workout of the Day

Workout of the Day, 13 Sept, 2018

AMRAP
Tabata
Hang Clean (135/95)
Sit Ups
Pull Ups
Sit Ups
Hang Clean (135/95)
Go from one mvm

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Workout of the Day, 12 Sept, 2018

AMRAP 16 Min
15 x Med Ball Cleans
10 x Med Ball Burpees
400m Run

Post/Strength
30 x HSPU (str

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Workout of the Day, 11 Sept, 2018

Pre-WOD
10-8-6-4-2 Front Squat
Increase weight each set. Aim for
1RM at set of 2.

For Time Tea

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Workout of the Day, 10 Sept, 2018

For Time
5 x Box Jump Overs (24/20)
5 x Elevated Push Ups (feet on box)
10 x Box Jump Overs/Eleva

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Workout of the Day, 7 Sept, 2018

Pre-WOD
5 x 5 Deadift
Start with 60% 1RM and increase by
5% each set ending at 80%.

EMOM
Thru

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Workout of the Day, 6 Sept, 2018

For Time Teams of 2 (Chipper)
1600m Run/2000m Row
200 Walking Lunges (r/l=1)
150 x Push Ups
200

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Workout of the Day, 5 Sept, 2018

Pre-WOD
Snatch
3 x 5 Warm Up sets
20 x 70% 1RM Power Snatch

For Time 5 RDS
200m Run
20 x 1-a

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Workout of the Day, 4 Sept, 2018

For Time 2 RDS (115/75)
10 x Over Head Squats
30 x Jumping Pull-Ups
10 x Over Head Squats
30 x K

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