by luciano | Jan 31, 2015 | Workout of the Day
Part 1: 20 mins Bench Press 4 x 5 Part 2: CFO Benchmark PT Test For Time: 2 mins max pull-ups Rest 2 mins 2 mins max push-ups Rest 2 mins 2 mins max sit-ups Rest 5 mins Run 1 mile *Each movement will be scored *You may rest during the work periods as...
by luciano | Jan 30, 2015 | Workout of the Day
Endurance WOD: Teams of 2 Row 7500M Alt every 250m During rest period 7 Box Jumps (24/20)
by luciano | Jan 29, 2015 | Workout of the Day
Part 1: 15 mins “Goat Work” Pick a “Goat” to work on… Part 2: 10 mins: 20 rep squat cycle WOD: 6 Rounds for time: 12 Push Press (75/55) 21 KB Swings (24/16kg)
by luciano | Jan 28, 2015 | Workout of the Day
1. Mid Line Accessory: Tabata Mash-up of: 8 rounds of :20 on, :10 off of Hollow holds and Push-up Plank. This is a 8-minute set. Hold the hollow hold for :20, rest for :10, then hold the top of a push up for :20, and rest for :10. This is one round. Complete 8 rounds...
by luciano | Jan 27, 2015 | Workout of the Day
Part 1: 10mins Pull-up tech Part 2: “Cindy gets Jerked around…” 1-10 Clean & Jerks (135/95) 1 Round of Cindy after each round 5 Pull-ups 10 Push-ups 15 Air Squats 20 min time cap
