Workout of the Day
Tuesday 05.30.17
Skill/Strength/Buy-in: Front Squat 5-3-1 deload at 40%x5, 50%x5, 60%x5 WOD: 30-20-10 Single Arm Snatches Burpees HAPPY WODDING!!
Monday 05.29.17
Murph With a 20lb vest: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a...
Thursday 05.25.17
Skill/Strength/Buy-in: Movement/Mobility prep WOD: For time 75 Double-unders 20 T2B 10 Squat Cleans 115/ 75 Double-unders 15 T2B 15 Squat Cleans 75 Double-unders 10 T2B 20 Squat Cleans 75 Double-unders *3 min Time Cap for each round of Double-unders HAPPY...
Wednesday 05.24.17
Skill/Strength/Buy-in: Front Squat - 75%x5, 85%x3, 95%x1+ (week 2) Hanging Leg Raise 3X10 WOD: 7 RFT 21 Shoulder Presses 75/55 21 Sit-ups HAPPY WODDING!
Tuesday 05.23.17
Skill/Strength/Buy-in: Find your best Squat Snatch for the day WOD: 5 RFT 6 Hang Power Snatches 115/75 1 Rope Climb 12 Push-ups 24 WBS HAPPY WODDING!!
Monday 05.22.17
Skill/Strength/Buy-in: Deadlift – 75%x5, 85%x3, 95%x1+ (week 3) Front Rack Lunges 3x10 (add from last week) WOD: AGOQ Workout 3 21-15-9 S2OH 135/95 C2B HAPPY WODDING!!
Friday 05.19.17
Skill/Strength/Buy-in: Durante's Core (15 min cap) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest WOD: AMRAP 20 10 Box Jumps 10 total Weighted Step-ups (approx. 20% of BW each arm) 10 Push-ups HAPPY WODDING!!
Thursday 05.18.17
Skill/Strength/Buy-in: Power Clean + Jerk Build over 5 sets WOD: Fight Gone Bad style Row for Calories C2B Pull-ups KBS Push Jerks 95/65 Ball Slams HAPPY WODDING!!
Wednesday 05.17.17
Skill/Strength/Buy-in: Front Squat - 70%x3, 80%x3, 90%x3+ (week 2) Hanging Leg Raise 3X10 WOD: Annie (10min cap) 50-40-30-20-10 Double-unders Sit-ups **Elite-Sub 4:30 Level 3 -4:30-5:30 Level 2– 5:30-8:00 Level 1– 8:00-10:00 HAPPY...
Tuesday 05.16.17
Skill/Strength/Buy-in: Muscle-up practice/strength building WOD: AMRAP 16 4 Muscle-ups (bar or/and rings) 8 Deadlifts 185/135 Fence to Fence Sprint HAPPY WODDING!!