2nd January, 2017

Workout of The Day
Happy New Year, 2017 :

5 Rounds of –
2 minutes of:
5 muscle-ups
150-meters shuttle sprint (25 meters there and back, 3 times)
Max reps thrusters (135/95-lb.)

Rest 3 minutes between rounds. Post number of thrusters completed each round.

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25th October, 2016

WOD – A

Power snatch
3 – 3 – 3 – 3 – 3 – 3 – 3 reps

WOD – B

Weighted dip
5 – 5 – 5 – 5 – 5 reps

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24th October, 2016

WOD
PK

5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

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22nd October, 2016

WOD

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope

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20th Ocotber, 2016

WOD

15-12-9 reps for time of:
305-lb. dead-lifts
Bar muscle-ups [OR Jumping Muscle Ups / Push Ups + Pull Ups]

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19th October, 2016

WOD – A
Power clean 3-3-3-3-3 reps

WOD – B
Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps [OR One Arm Over Head Squats]
20 box jumps, 24-inch box

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12th October, 2016

WOD

4 rounds each of:
30 double-unders
20 step-ups (24/20)
30 kb swings (24kg/16kg)

Rest 3 minutes between each round.

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