Workout of the Day


Lost in the Right Direction

MorningKBBHollowRocks_small

WODS for Thurs Jul 31, 2014

  • Advanced WOD

    A. 12-9-6
    Deadlift (315/225)
    24-18-12
    Wall Balls (30-10/20-9)
    B. 5 Minutes Supported Splits Practice

    RSVP

  • Foundations WOD

    3 Sets for total reps:
    1 Min Push Press 75/55
    1 Min KBS 53/35
    1 Min Box Jumps
    1 Min Burpees
    Rest 1min Between Rounds

    RSVP

  • Power Athlete WOD

    A. Front Squat 5×5 rest 2-3min
    B. TGU Heavy Single on each side
    C. GHD Situps – Progress from last exposure
    Reps: 12-15-20
    Resistance: 10# plate – 15# plate – 10# med ball

    RSVP

  • Olympic Lifting WOD

    A. Snatch to a heavy single in 10 mins
    then OT2M 1 Power Snatch + Snatch heavy 4 sets
    B. 3rds NFT:
    10 Strict T2B
    100m OH Carry (Keg/Plate)

    RSVP