Workout of the Day
Wednesday 01.18.17
Skill/Strength/Buy-in: 2 Attempts at Max Reps of Bodyweight Overhead Squats (scale bodyweight percentage as needed 25%-50%-75%) Scale Overhead Squats accordingly 25%-50%-75% of bodyweight. WOD: AMRAP 24, Partnered 40 Hang Power Snatches 75/55 20 Pull-ups 10 HSPU HAPPY...
Tuesday 01.17.17
Skill/Strength/Buy-in: Front Squat Triples Build up to your best triple for the day WOD: TABATA KBS Push-ups Squats Russian Twists HAPPY WODDING!!
Friday 01.13.17
Skill/Strength/Buy-in: Movement prep WOD: 2011 Regionals Team WOD (kinda) For time 3-person team, one person working at a time. 200 Pull-ups 200 KBS 200 Double-unders 200 Overhead Squats 95/65 HAPPY WODDING!!
Thursday 01.12.17
Skill/Strength/Buy-in: Handstand practice Kipping to walking WOD: 3 RFT 32 Wall Balls 16 Pushups or HSPU 8 Deadlifts 255/175 HAPPY WODDING!
Wednesday 01.11.17
Skill/Strength/Buy-in: 5 sets to find best complex: 2 Push Presses, 1 Push Jerk WOD: For Max Double-unders: 50 Deadlifts 135/95 50 Ground to Shoulders 50 Shoulder to Overheads 50 Back Squats Max Double-unders 12-minute time cap HAPPY WODDING!!
Tuesday 01.10.17
Skills/Strength/Buy-in: Back Squat 3-3-3 WOD: 3 RFT 30 Burpees 21 KBS 12 Pull-ups HAPPY WODDING!!
Friday 01.06.17
Skill/Strength/Buy-in: Thruster 2-2-2-2 WOD: 100 Double Unders then 10 RFT 5 Strict Pull-ups 7 Kipping Pull-ups then 100 Double Unders HAPPY WODDING!
Thursday 01.05.17
Skill/Stress/Buy-in: EMOM 10 1 Hang Power Clean + 1 Hang Squat Clean +2 Front Squats (65-75% C&J 1RM) Open WOD 13.1(ish) 15 Over-bar Burpees 5 Clean and Jerks 225/155 12 Over-bar Burpees 4 Clean and Jerks 9 Over-bar Burpees 3 Clean and Jerks HAPPY...
Wednesday 01.04.17
Skill/Strength/Buy-in: Find best Snatch-grip Deadlift Partner WOD: 10 RFT 10 Deadlifts 225/155 10 Snatches 95/65 10 Handstand Push-ups HAPPY WODDING!!
Tuesday 01.03.17
Skill/Strength/Buy-in: Kipping/muscle-up practice WOD: For time 2-4-6-8-10-8-6-4-2 Push Press 95/65 Box Jumps 24/20 C2B Pull-ups HAPPY WODDING!!