WOD 1/27/15

January 27th 1. Strength Work up to a 1RM Deadlift 2. Conditioning 3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row

1/16/15

Warm Up 20 GHD Sit ups 10 Pull ups (Strict) 15 Hollow Rocks 25 Jumping Air Squats 30 V-Ups WOD: 20-16-12-8-4 (For time) Ground to Overhead (115/75) Burpees Thrusters (115/75) Knees to Elbows

1/15/15

Warm Up: 500m Row 5 Inchworms 10 PVC Passthroughs 15 Push Ups 20 Sit Ups 25 Jumping Jacks 200 Singles Mobility Work Skill: Deadlift: 5 x 3 (15 minutes) (Build to Heavy 3) WOD: 4 Rounds For Time 10 Inchworm Pushups 15 Burpees 20 Box Jumps (24/20) 25 Wall Balls (20/14)...

1/14/15

1/14/15 Warm Up: 500m Row 25 Air Squats 25 Push Ups 2 x 10 GHD Sit Ups   (Part 1) EMOM – 10 minutes 40 sec work / 20 sec rest Rowing & Bikes (Part 2) 15 Min to Find 1 Rep Max Back Squat WOD: 15 Min AMRAP 10 Back Squats (135/115)- From Ground (185/125)-...
WORKOUT OF THE DAY