Workout of the Day

GoFit 5/26/17

  2:00 at each station. Rest during any remaining time. Station 1 – 25/20 Calorie Row Station 2 – 30 Lateral Jumps over barbell Station 3 – 30 Dumbbell Snatches

WOD 5/26/17

Strength Back Squat 1×3 @ 83% 1×1 @ 86% 1×3 @ 83% 1×1 @ 88% 1×3 @ 83% 1×1 @ 90%   Conditioning 75/60 Cal Assault Bike or Row 100/75 50 Power Snatches (75/55) 25 Over-the-Bar Burpees

WOD 5/25/17

Strength 3×10 Turkish Get Up (5 per side)   Benchmark Either Grace (30 clean and jerks) Or Isabel (30 Snatches) – 10:00 cap   Rest up to 5:00 then… Either 1 mile run or 2k row

GoFit 5/24/17

Get as far as you can in 12 Minutes 5-10-15-20-25 and so on… Row Calories American Kettlebell Swings Rest 2 Minutes   Core Training 4 Rounds for Quality 10 Ab Mat Sit-ups 10 Reverse Crunches 30 second Plank

WOD 5/23/17

Skill Conditioning 5RFT: 10 DB Snatch 10 Ring Dips Conditioning EMOMx16: Odd: 15 Wallballs (20/14#) Even: 6 Bar MU or 6 chest-to-bar pull ups or highest level