Workout of the Day
Monday 05.15.17
Skill/Strength/Buy-in: Deadlift - 70%x3, 80%x3, 90%x3+ (week 2) Front Rack Lunges 3 x 10 (add from last week) WOD: 4 rounds (12 min cap) 400m run Max Pull-ups *Note # of Pull-ups per round HAPPY WODDING!!
Friday 05.12.17
Skill/Strength/Buy-in: 5 rounds 10 Dips 10 Sotts Press (choose a challenging weight) WOD: 3 Rounds 15 WBS 15 Box Jumps then 15 Push Presses 5 Rope Ascents 12 Push Presses 4 Rope Ascents 9 Push Presses 3 Rope Ascents 6 Push Presses 2 Rope Ascents 3 Push Presses 1 Rope...
Thursday 05.11.17
Skill/Strength/Buy-in: Front Squat - 65%x5, 75%x5, 85%x5+ Hanging Leg Raise 3X10 WOD: 100 Double Unders then 2 RFT 12 Power Cleans 135/95 20 HSPU 12 OHS 20 T2B then 100 Double Unders HAPPY WODDING!!
Wednesday 05.10.17
Skill/Strength/Buy-in: Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 WOD: Fran 21-15-9 Thrusters Pull-ups Cash Out: Glute-Ham Raises {GHD or Partner} 3 x 8 HAPPY WODDING!!
Tuesday 05.09.17
Skill/Strength/Buy-in: Deadlift – 65%x5, 75%x5, 85%x5+ Front Rack Lunges 3 X 10 WOD: 5 Rounds 200m Overhead Plate Carry 3 Burpees for every drop (performed inside after each round) HAPPY WODDING!!
Monday 05.08.17
Skill/Strength/Buy-in: Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 WOD: 5 RFT 400m run 21 KBS 15 Pull-ups 9 Burpees HAPPY WODDING!!
Friday 05.05.17
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10 second Hollow hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. Movement review/ Full Clean practice...
Thursday 05.04.17
Skill/Strength/Buy-in: Press – 75%x5, 85%x3, 95%x1+ Close Grip Floor Press – 65%x5, 75%x5, 85%x5 WOD: 6 RFT 6 Deadlifts 225/155 8 Burpees F2F Sprint HAPPY WODDING!!
Wednesday 05.03.17
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: Danny (Partner or Individual) AMRAP 20 30 Box Jumps 24/20 20 Push Press 115/75 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers...
Tuesday 05.02.17
Skill/Strength/Buy-in: Accumulate 2 min in L-sit Double-under practice 2 min max rep DU WOD: 4 RFT 12 T2B 6 OHS 95/65 6 (each leg) OH Lunges 95/65 36 Double-unders HAPPY WODDING!