Workout of the Day
Friday 12.02.16
Skill/Strength/Buy-in: 5 x 3 Overhead Squats (from the rack) - USE SAME HEAVY WEIGHT ALL 5 ROUNDS WOD: AMRAP 8 8 Hang Power Cleans 135/95 6 Chest To Bar rest 1 min AMRAP 8 3 Manmakers 6 Burpees HAPPY WODDING!!
Thursday 12.01.16
Skill/Strength/Buy-in: Every 90sec for 10 Rounds High Hang Squat Snatch *build to challenging weight WOD: 21-15-9 Front Squat 115/85 Push Press *75 Double Unders after every round HAPPY WODDING!!
Wednesday 11.30.16
Skill/Strength/Buy-in: Front Squats "Power Squat" 21 reps AFAP while maintaining perfect form unbroken "Bottom to Bottom" 14 reps Hold 10 secs at bottom, stand and immediately return to bottom *least amount of sets as possible RX use 50% of 1rm WOD: Jackie / Jackay...
Tuesday 11.28.16
Skill/Strength/Buy-in: Kipping/Muscle-up practice WOD: 2 RFT 50 Squats 40 Sit-ups 30 Push-ups 20 Box Jumps 10 Dips 5 Muscle-ups (or 20 pull ups) HAPPY WODDING!
Monday 11.28.16
Skill/Strength/Buy-in: 20 minutes to find your best Clean for the day WOD: Partner Nukes (each partner runs 800m) 8 minutes to complete: 1-mile run Max Reps Deadlifts 315/205 Then, 10 minutes to complete: 1-mile run Max Reps Power Cleans 225/155 Then, 12 minutes to...
Wednesday 11.23.16
Skill/Strength/Buy-in: TBD WOD: Luke Partner or Individual Run 400m 15 Clean & Jerks 155/105 Run 400m 30 T2B Run 400m 45 WBS Run 400m 45 KBS Run 400m 30 Dips Run 400m 15 Walking Lunges 155/105 Run 400m Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand...
Tuesday 11.22.16
Skill/Strength/Buy-in: TBD WOD: Filthy 50 or Dirty 30 50 Box Jumps 50 Jumping Pull-ups 50 KBS 50 Walking Lunges 50 K2E 50 Push Press 50 Back Extensions 50 WBS 50 Burpees 50 Double Unders HAPPY WODDING!!
Monday 11.21.16
Skill/Strength/Buy-in: TBD Partner WOD: 10 RFT 15 Hang Squat Cleans 95/65 15 K2E 10 Power Cleans 135/85 10 HSPU HAPPY WODDING!!
Friday 11.18.16
Skill/Strength/Buy-in: TBD WOD: Eva, Partnered All reps are partnered, even the run/row distance (400m run-each partner runs together, for the row-400m rows as partner rests-then switches ). Break reps as needed. 5 RFT Run/Row 800m (3 rounds running, 2 rowing-in any...
Thursday 11.17.16
Skill/Strength/Buy-in: Squat Cleans (from the hang for those struggling from floor) every 90sec for 15min (10 rounds) Build each round up to heavy squat cleans (start at approx. 60 %) WOD: 100 Double Unders 15 Front Squats 155/105 40 Lunges 30 Push-ups 30 Lunges 20...