Workout of the Day
Friday 12.15.17
Skill/Strength/Buy-in: EMOM 10 2 Squat Cleans WOD: “DG” AMRAP 10 8 T2B 8 Dumbbell Thrusters 35/20 12 Dumbbell Walking Lunges U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson,...
Thursday 12.14.17
Skill/Strength/Buy-in: Split Jerk 3-3-3-3 WOD: AMRAP 13 5 C2B 5 OHS 95/65 5 SDHP 95/65 HAPPY WODDING!! Photo: Morgan Skaggs
Wednesday 12.13.17
Skill/Strength/Buy-in: EMOM12 2 Squat Snatches 5 HSPU Alternate movements each minute WOD: 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatches 136/95 HAPPY WODDING!! Photo: Morgan Skaggs
Tuesday 12.12.17
Skill/Strength/Buy-in: Deadlift 3-3-3-3 WOD: AMRAP 12 1 Rope Climb 10 Back Squats 96/65 15 Sit-ups 2 Rope Climbs 10 Back Squats 15 Sit-ups 3 Rope Climbs Etc... HAPPY WODDING!! Photo: Morgan Skaggs
Monday 12.11.17
5RFT 16 Weighted Lunges 45/25 16 Box Jumps 16 Calorie Row Accessorize Yourself 8.0 4RNFT 3-8 GHD Sit-ups 10 Calf Raises 3 Heavy Snatch Pulls HAPPY WODDING!! Photo: Morgan Skaggs
Friday 12.08.17
Skill/Strength/Buy-in: EMOM10 Squat Snatch WOD: Unilateral AMRAP 11 500m row buy-in Then 10 Dumbbell Snatches 10 Single Arm Dumbbell OHS 10 Hollow Rocks HAPPY WODDING!! Photo: Morgan Skaggs
Thursday 12.07.17
Skill/Strength/Buy-in: Split Jerk 4-4-4-4 WOD: AMRAP 10 5-10-15-20-25-30 etc Clean and Jerk 115/75 Hand-release Burpees HAPPY WODDING!! Photo: Morgan Skaggs
Wednesday 12.06.17
Skill/Strength/Buy-in: EMOM12 (alternating) 3 TNG Squat Cleans 5 T2B Partner WOD: 80 Renegade Man-makers 35/20 HAPPY WODDING!! Photo: Morgan Skaggs
Tuesday 12.05.17
Skill/Strength/Buy-in: Deadlift 4-4-4-4 WOD: Fight Gone Chipper 40 Wall Balls 40 SDHP 75/55 40 Box Jumps 40 Push Press 75/55 40 cal Row HAPPY WODDING!! Photo: Morgan Skaggs
Monday 12.04.17
Skill/Strength/Buy-in: Accessorize Yourself 7.0 4RNFT 3-8 GHD Hip Extensions 8 Dumbbell Bench Press 5 Dumbbell Curls (each arm) WOD: Strict Fran 95/65 21-15-9 Front Squat plus Strict Press Strict Pull-ups HAPPY WODDING!