Monday, October 5th

Posted October 4, 2020 by Dan Broughton & filed under Blog, Workout of the Day.

Strength: Bench Press 4×10 @ 60%

WOD:

5 Rounds
60s Assault bike
60s KBS 53/35
60s DB Push Press 35/20
60s rest

Wednesday, August 4th

Conditioning: “Dirty Thirty” (35 min cap).

For time: 30 Box Jumps, 30/24 in 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, 70/53 lbs 30 Front Squats, 115/85 lbs 30 Toes-to-bars 30 Push Press, 115/85 lbs 30 Deadlifts, 115/85 lbs 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders

This is a harder version of “Filthy Fifty” where the reps are lowered but the skill/weight/intensity are increased for each movement. Hard cap of 35 to ensure ample warm up and demo time.