Workout of the Day
Tuesday 10.18.16
Skill/Strength/Buy-in: Turkish Get-up Intro and practice, building to heavy controlled reps WOD: 3 RFT 30 V-ups 30 Box Jumps 30 Push-ups F2F Farmers Carry Cash Out: 2 min accumulated L-sit HAPPY WODDING!!
Monday 10.17.16
Skill/Strength/Buy-in: Movement review WOD: "Badger" 3 RFT 30 Squat Cleans 95/65 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Friday 10.14.16
Skill/Strength/Buy-in: TBD WOD: 50 Double Unders 400m run 30 Box Jumps 30 Pull-ups 30 Sumo Deadlift high Pulls (95,65) 50 Double Unders 400m run 30 Lunges (each leg) 30 Knees to Elbows 30 Shoulder to Overhead 95/65 50 Double Unders 400m run 30 Wall Ball Shots 30...
Thursday 10.13.16
Skill/Strength/Buy-in: Hang Squat Cleans Build to heavy singles WOD: Resembling Diane 21-15-9 Deadlifts 225/155 Handstand Push-ups Burpees *Fence to Fence Sprint before, between, and after rounds (4 runs total) HAPPY WODDING!!
Wednesday 10.12.16
Skill/Strength/Buy-in: Back Squat 5 x 5 *SAME Moderate/Heavyish weight for ALL 5 Rounds* WOD: AMRAP 10 10 V-ups 10 G2OH w/ plate 10 Ball Slams Cash Out: 3 x 5 Glute-Ham Raises HAPPY WODDING!!
Tuesday 10.11.16
Skill/Strength/Buy-in: Establish 1RM Strict Press WOD: Partner or Individual "Sean" 10 RFT 11 Chest-to-Bar Pull-Ups 22 Front Squats 75/55 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry...
Friday 10.07.16
Skill/Strength/Buy-in: movement prep Partner WOD: 50 Bar-Over Burpees 40 Toes-to-Bar 30 Clusters 155/105 20 Strict Pull-Ups 10 Muscle-ups then 4 RFT 15 Inverted Rows 20 Wall Balls 20/14 400M Run HAPPY WODDING!!
Thursday 10.06.16
Skill/Strength/Buy-in: Split Jerk 15 minutes to find heaviest weight Partner WOD: 20 RFT Alternate rounds of 2 Power Cleans 185/125 5 Push-ups 15 Double Unders HAPPY WODDING!
Wednesday 10.05.16
Skill/Strength/Buy-in: 5 sets to find heaviest complex: 1 Snatch Balance + 1 Overhead Squat WOD: AMRAP 8 Ascending ladder Burpees KBS OHS (1 Burpee, 1 KBS, 1 OHS, 2 Burpees, 2 KBS.....) rest 2 minutes AMRAP 8 Ascending ladder Burpees Pull-ups Ball Slams HAPPY...
Tuesday 10.04.16
Skill/Strength/Buy-in: Deadlift Build to heaviest triple for the day WOD: Annie on the Run 50-40-30-20-10 Double Unders Sit-ups 400m run between rounds (4 runs) *scale run distance for a 25 min time cap HAPPY WODing!