Immagini

Workout of the Day – Monday 190325

Strength

Deadlift (5×3 @75%)

Every 90 secs

Then

For Time

2 rounds

25/20 Cal Row
20 Pull Ups

Rest 3:00

2 rounds

20/15 Cal Row
15 Chest to Bar

Rest 3:00

2 Rounds

15/10 Cal Row
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)

 

 

 

Workout of the Day – Thursday 190321

Strenght

Front Squat (5×3 @75%)

Every 90 secs

For Time

50 GHD Sit Up
50 HSPU
50 Toes to Bar

Rest 5:00

50 Toes to Bar
50 HSPU
50 GHD Sit Up

12 min Time Cap (each)

 

Workout of the Day – Wednesday 190320

Strength

Bench Press (5×5 @70%)

Every 2 mins

Then

3 Rounds for time
30 Push Press 34/24
30 Step Back Lunge Steps (Front Rack)

rest 3:00

3 rounds

24 Push Press 44/30
24 Step Back Lunge Steps

rest 3:00

3 rounds

18 Push Press 52/34
18 Step Back Lunge Steps

7 min Time Cap (each)

Workout of the Day – Tuesday 190319

Strength

Deadlift (5×5 @70%)

Every 2 mins

3 Rounds for time
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Workout of the Day – Saturday 190316

St. Patrick’s Day WOD

Teams of 2

For time, with partner

17 Calorie Row

17 Wall balls
17 SDHP 34kg
17 Box jumps

17 Push Presses 34kg
17 Burpees

Then everyone

Cash Out: 200 Double-Unders  (at 100 DU’s stop and drink one beer)
One partner starts and the second partner has until they complete the exercise to drink half beer. Second partner then completes that exercise while first partner finishes the beer. Then move onto next exercise drinking the second beer and so on.

Each Team brings 6 beers. Each participant brings an additional beer for the final cash-out