Workout of the Day

#7 Wednesday 10.29.2014

Warlock Athletics (Warlock CrossFit) Rogue Ohio bar

Wednesday Oct 29

A. Front Squat 6×4 @ 60%

5 Rounds –

10 OHS @ 95/65,

10 Burpees

5 Minute Rest

3 Rounds –

10 S2OH @95,

5 muscle ups

#6 Tuesday 10.28.2014

Warlock Athletics Kettle Bells

10×1 EMOM Snatch Balance

30,20,10,

KB Swings @53/35,

Chest to Bar Pull ups,

Sit ups

#5 Monday 10.27.2014

Monday Oct 27

1. Backsquat 6×4 60% of 1RM

2. Two minute AMRAP Test

A. 2 Minute amrap of burpees

B. 2 minute amrap of thrusters @ 105 / 75

C. 2 minute amrap of double unders

D. 2 minute amrap of wallball 20/14

E. 2 minute amrap of T2B

1 Minute rest in-between rounds

#4 Sunday 10.26. 2014

Sunday Oct 26

1. 1RM Overhead Squat

21-15-9

Ring Dips

Front Squats @135

5 Minute rest

21-15-9

Pull Ups

Power Cleans @ 135   

#3 Saturday 10.25.2014

Damien TGU1. 10×1 Hang Snatch 80-90% 1RM

2.  6 Minute AMRAP

10 Deadlifts @275/185

10 Burpees

5 Minute Rest

6 Minute AMRAP

10 Thrusters @ 95/65

10 HRPU

#2 Friday 10.24.2014

1. Jerk Complex 7×1 Push Press x Push Jerk x Split Jerk

2. 12 Minute AMRAP

500 M Row

3 Power Snatches @ 95

3 T2B

6 Power Snatches @ 95

6 T2B

9 Power Snatches @ 95

9 T2B

Etc

Extra Magic:

3 Sets – Max Effort Bench Press @ Body Weight

#1 Thursday 10.23.2014

IMG_9102

 

 

1. 6×4 Front Squat

2. 5 Rounds For Time:

a. 5 OHS @ 95/65

b. 7 S2OH 95/65

c. 9 Wallball 20/14

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