Workout of the Day

June 21, 2018

Warm up 10 minute squat test Then 3 rounds 5 commando rocks 5 wheels/Bridges 10 Cossack squats Strength Back rack split squats 8x5 each leg to a folded mat Between sets 15 hamstring curls 15 banded tricep push downs WOD 15 minute Amrap 10 burpee bar hops 15 hang power cleans 25 wall balls

June 20, 2018

Warm up 4 rounds 35’ crab walk 35’ lunge and reach 35’ death march Strength Underhand grip bent over row 10-10-10-10-10-10 Zottman curls 10-10-10-10-10-10 Single arm bent over lateral raises 8-8-8-8-8-8 each side Wod Amrap 12 10 pistols 15 ohs 500m run