Workout of the Day
Wednesday 08.09.17
Skill/Strength/Buy-in: Pistol Practice WOD 1: Max effort 400m run WOD 2: Partnered AMRAP 26 10 Alternating Pistols 20 Hand-release Push-ups 20 Back Rack Lunges 20 Thrusters 95/65 One person works, one person runs 200m HAPPY WODDING!! Photo: Morgan...
Tuesday 08.08.17
Skill/Strength/Buy-in: Back Squats 3-3-3-3 WOD: 21-15-9 OHS 115/75 C2B Pull-ups HAPPY WODDING!!
Monday 08.07.17
Skill/Strength/Buy-in: Rowing practice WOD 1: Max Effort 500m row WOD 2: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double unders (RX must go unbroken) Perform 5 WBS between sets 20 min cap HAPPY WODDING!!
Friday 08.04.17
Skill/Strength/Buy-in: Goat work WOD: McGhee AMRAP 30 5 Deadlifts 275 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort...
Thursday 08.03.17
Skill/Strength/Buy-in: Muscle-up/pull-up practice WOD: AMRAP 4: Pull-ups Rest 1 minute AMRAP 4: KBS Rest 1 minute AMRAP 4: WBS Rest 1 minute AMRAP 4: Burpees Each AMRAP has a 500m row buy in. Score is total reps HAPPY WODDING!!
Wednesday 08.02.17
Skill/Strength/Buy-in: Clean and Jerk 1-1-1-1-1 WOD: AMRAP 12 8 G2OH 135/95 50 DU HAPPY WODDING!!
Tuesday 08.01.17
Skill/Strength/Buy-in: Back Squat 4-4-4-4 WOD: 5RFT 20 Slam Balls 10 Sit-ups with Slam Ball 5 Squats with Slam Ball F2F Sprint with Slam Ball HAPPY WODDING!!
Monday 07.31.17
Skill/Strength/Buy-in: Find Push Press 3RM WOD: 100 DU 1000m row 1 mile run HAPPY WODDING!!
Friday 07.28.17
Skill/Strength/Buy-in: Handstand Walking practice WOD: Run 1 mile Rest 2 minutes Run 1 mile Perform 1 Burpee for every second of difference between two miles. HAPPY WODDING!!
Thursday 07.27.17
Skill/Strength/Buy-in: Front Squat 3RM WOD: Amanda 9-7-5 Muscle-ups Snatches 135/95 HAPPY WODDING!!