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Workout Of The Day – Tuesday 4/9/2019

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WOD

8 min AMRAP
10 Right ARM KBDL   Black / Blue
5 T2B
10 Left ARM KBDL   Black / Blue
5 T2B

4min Rest

10 Min LADDER
Russian KB Swings   Black / Blue
Broad Jumps 6ft/5ft

2,4,6,8,10 ect


SWOLY

Part1:
Superset
8×3  Snatch Deadlift – 35% – 4 Second hold at bottom of knee
8 sets of 15 side hollow rocks or 20 second hold

Part2:
10 Rounds every 90 seconds
2 Hang Power Snatches 

Workout Of The Day – Monday 4/8/2019

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WOD

7 min AMRAP
5 Cal Bike
10 Hang DB Power Cleans 40/25
10 Air Squats

2min Rest

3:00 min cap
20 Back Squats 50%

2min Rest

7 min AMRAP
5 Cal Bike
5 DB Squat cleans 40/25
10 Push Ups

2min Rest

20 Back Squats 3 min cap


SWOLY

Part1:
Superset
8×3  Snatch Deadlift – 35% – 4 Second hold at bottom of knee
8 sets of 15 side hollow rocks or 20 second hold

Part2:
10 Rounds every 90 seconds
2 Hang Power Snatches 

Workout Of The Day – Monday 4/1/2019

By: 0

WOD

2 Rounds every 2:30 mins
10 Back Squats at 65%

2 min rest

12 Min AMRAP
10 Cossack Squats
15 Ground to Overhead with Plate 45/25
5 Cal Assault Bike

2 min rest

2 Rounds every 3:00
10 Back Squats at 65%


SWOLY

Superset
5X4 OHS at 35% 4D 2H 1U 1B
5X8 GHDBE

Superset 5 set
5 Tempo Supinated Chin Ups with Band – 2 Hold Chin above Bar 2sec Lower 1B 1U
20 DB Goblet Marches in Place