140826

Workout of the Day
4 Rounds for reps:
With 2 minutes on the clock, run 100m
with remaining time, AMRAP of:
5 Pull-ups
10 Ball slams 20/14
1 Minute Rest

Post your scores to the Whiteboard.

140812

Workout of the Day
12 Minute AMRAP
30 Back Squats 95/65
30 HR Push-ups
20 Front Squats 95/65
20 Sit-ups
10 OH Squats 95/65
10 Ring Dips

Post your scores to the Whiteboard.

140811

Workout of the Day
“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

Post your scores to the Whiteboard.

140808

Workout of the Day
Snatch Ladder:
1 Minute: Power Snatch 95/65
1 Minute to add weights (30/20)
1 Minute: Hang Squat Snatch 125/85
1 Minute to add weights (30/20)
1 Minute: Full Squat Snatch 155/105

Each rep completed in first round is worth 1 point
Each rep completed in second round is worth 3 points
Each rep completed in third round is worth 5 points

Post your total score to the Whiteboard.