Friday, Aug 9th, 2013

Workout of the Day Handstand Holds 5 x 40 second holds Ring Support Holds 5 x 10 second holds then “Last Man Standing” With a continuously running clock you do 1 OH squat and 1 Burpee the first minute. Then do 2 OH squat and 2 Burpees the 2nd minute. Minute three do 3 OH…

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Saturday, Aug 10th, 2013

Workout of the Day FEELING TIRED?!? With a partner complete the following: WOD 1: 10 minutes Partner A: tire flips Partner B: 400m run Partners switch rolls after each 400m run completed. Score = total number of flips 4 minute REST WOD 2: 10 minutes Partner A: 40m tire drag Partner B: Tire jumps Partners…

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Thursday, Aug 1, 2013

Workout of the Day Deadlift Find your 5 rep max. 5, 5, 5, 5, 5 then 10 000 lbs from ground to overhead 55lb= 181 reps 65lb= 154 reps 75lb= 133 reps 85lb= 118 reps 95lb= 105 reps 115lb= 86 reps 125lb= 80 reps 135lb= 74 reps 145lb= 69 reps 155lb= 65 reps 165lb= 61…

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