Workout of the Day
Monday 01.02.16
Skill/Strength/Buy-in: 10 minute EMOM Strict Press (from the floor), 80-85% WOD: 20:17 AMRAP 1 Rope Climb 20 Burpees 17 KBS *** 1 1000m row (anywhere in AMRAP) HAPPY WODDING!
Friday 12.30.16
Skill/Strength/Buy-in: Find your best Deadlift single WOD: Fran 21-15-9 Thrusters 95/65 Pull-ups HAPPY WODDING!!
Thursday 12.29.16
Skill/Strength/Buy-in: Find best Front Squat single WOD: Bear Complex, 5 reps 50 Double-unders Bear Complex, 4 reps 40 Double-unders Bear Complex, 3 reps 30 Double-unders Bear Complex, 2 reps 20 Double-unders Bear Complex, 1 rep 10 Double-unders *The Bear Complex: 1....
Wednesday 12.28.16
Skill/Strength/Buy-in: Find best Overhead Squat single WOD: AMRAP 9 3 Handstand Push-ups 6 Power Snatches 95/65 9 Box Jumps 30/24 HAPPY WODDING!!
Tuesday 12.27.16
Skill/Strength/Buy-in: Find best Strict Press single WOD: Team of Two, split up anyway. 2 RFT 50 Hang Squat Cleans 135/95 (scale with KBS) 50 Burpees 50 Rack Lunges 135/95 (scale w/ Goblet Squats) 50 Slam Balls HAPPY WODDING!
Friday 12.23.16
Skill/Strength/Buy-in: TBD WOD: {Partnered} Roy 5 RFT 15 Deadlifts 225/155 20 Box Jumps 25x Pull-ups then Brian 3 RFT 5 Rope Climbs 25 Back squats 185/125 Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations...
Thursday 12.22.16
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: 7 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats then AMRAP 7 10 Sumo Deadlift High Pulls 135/95 10 Push Presses 135/95 HAPPY WODDING!!
Wednesday 12.21.16
Skill/Strength/Buy-in: 20 min to establish best Squat Snatch WOD: 3 RFT 30 Power Snatches 75/55 100 Double Unders HAPPY WODDING!!
Tuesday 12.20.16
Skill/Strength/Buy-in: Deadlifts - build to heavy doubles WOD: 3 RFT (15 min TC) 25 WBS 20 Ball Slams 15 Push-ups 10 T2B (Scale to Tuck Ups) HAPPY WODDING!!
Monday 12.19.16
Skill/Strength/Buy-in: 20 min to find best Clean and Jerk WOD: 4 RFT (2Omin TC) 20 Burpees 3 Squat Cleans 185/125 5 Push Jerks 185/125 3 Muscle-ups 1 Rope Climb HAPPY WODDING!!