Workout of the Day
Tuesday 11.01.16
Skill/Strength/Buy-in: TBD WOD: GANGS 2016 - WOD #3 Announcement "Heroes" (Rx) A. For time: 100 - Chest-to-bar Pull-ups 200 - Thrusters (95/65) 300 - Double Unders B. Max Effort 2km row "Heroes (Scaled) A. For time: 100 - Pull-ups 200 - Thrusters (75/55) 100 - Burpee...
Monday 10.31.16
Skill/Strength/Buy-in: Back Squat 3-3-3 WOD: 20 Thrusters 135/95 30 Burpees 400m run 50 Knees to Elbows 60 Push-ups 70 OH Lunges 45/25 plate HAPPY HALLOW-WODDING!
Friday 10.28.16
The Lezanski Special For Time 115/85 Run 800m 15 Hang Cleans 30 T2B 30 Pistols 15 OHS 30 Push Press 30 Box Jumps 15 Thrusters 30 Pull-ups 30 Burpees 100 Double Unders HAPPY WODDING!!
Thursday 10.27.16
Skill/Strength/Buy-in: TBD Partner WOD: AMRAP 30 20 Burpees 40 Med Ball Cleans 60 KBS 80 Ball Slams 100 Double Unders Rope Climb after every round (ascending each) Round 1- 1 each, Round 2- 2 each ... HAPPY WODDING!!
Wednesday 10.26.16
Skill/Strength/Buy-in: Split Jerk practice 1-1-1 off the rack WOD: Hammer 5 RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 20 Pull-ups Rest 90 seconds between each round U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City,...
Tuesday 10.25.16
Skill/Strength/Buy-in: Deadlift Find your heaviest Single for the day WOD: EMOM 12 Min 1- ME Calorie Row Min 2- 40 sec Plank Min 3- ME Empty bar Thrusters Min 4- 40 sec Active Hang from Pull-up rig *score is total number of Calories and Thrusters HAPPY...
Monday 10.24.16
Skill/Strength/Buy-in: TBD WOD: Nutts 10 Handstand Push-ups 15 Deadlifts 250/170 25 Box Jumps 50 Pull-ups 100 Wallball Shots 200 Double-unders Run 400 meters with a 45lb plate Cash Out: Weighted Dips 3x8 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion...
Friday 10.21.16
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Rock Hold – Rest 1 min between rds – WOD: 3 RFT 21 Overhead Squats 95/65 15 Toes to Bars 9 Hang Power Snatches *top of every minute 3 Burpees, starting with 0:00 Cash Out: 500m row...
Thursday 10.20.16
Skill/Strength/Buy-in: Deadlift 2-2-2 WOD: AMRAP 10 5-10-15-20-25-30. . . . . Wall Ball Shots Chest to Bar Pull-Ups Cash Out: 3 x 8 weighted Dips HAPPY WODDING!!
Wednesday 10.19.16
Skill/Strength/Buy-in: Prowler fun at least 3 pushes, low and hi bar WOD: 3 RFT 10 Weighted Step-ups (each leg) 10 Burpee Box Jump Overs 10 HSPU (strict, if possible) F2F Sprint HAPPY WODDING!!