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Kettlebell 07.25.14

Kettlebell 07.25.14

Workout of the Day Part 1 – 3 rounds TGU 2+ 2 – HP DBL snatch x 5 lateral lunge 5+5 then Part 2 CPSq x 6 rounds Linear – same as last week – no break between arms 15 sec rest max btwn rounds then Metcon 15 min EMOM SA swing Hi-pull snatch R+L
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WOD 07.24.14

WOD 07.24.14

Workout of the Day Skill: 3 rounds 8+8 crossbody slam ball 5+5 lateral lunges (+ weight) then… 8.7.6.5.4 – Ring Dips then Metcon: 5 rounds 10 burpee broad jump 2 snatch (175/105) Endurance 07.24.14 Short Distance Testing Run 1 mile or Bike 2 miles or Row 2k – max effort!!! then Metcon: 4 rounds min
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WOD 07.23.14

WOD 07.23.14

Workout of the Day X-WOD A) Single arm press 3+3 x 6 b) lateral prone sprints 2.1.2.1.2.1 then Metcon 6 rounds 15 burpees 30 slam ball (30/20) Strongman 07.23.14 Strength: Stone to shoulder – take 15 mins to establish a heavy stone to shoulder for the day then Metcon 12 min AMRAP 8 box jumps
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