Workout of the Day
Monday 10.03.16
Skill/Strength/Buy-in: Strict Press 2-2 WOD: 6 RFT 6 Renegade Man Makers Fence to Fence Sprint rest up to 90 seconds Record time of each round HAPPY WODing!!
Friday 09.30.16
Skill/Strength/Buy-in: Front Squat 2 sets max reps @ bodyweight (scale % of bodyweight for at least 10 reps) WOD: 100 Double Unders then 5 RFT 6 HSPU 12 Box Jumps F2F OVHD Plate Walk 45/25 then 100 Double Unders HAPPY WODDING!!
Thursday 09.29.16
Skill/Strength/Buy-in: EMOM 10 Power Snatch + Hang Squat Snatch Build to challenging reps while maintaining proper form WOD: AMRAP 20 12 Overhead Squats 96/65 1 Rope Climb 12 Push-ups 1 Rope Climb HAPPY WODDING!
Wednesday 09.28.16
Skill/Strength/Buy-in: TBD WOD: Partnered or Individual "Desforges" 5 RFT 12 Deadlifts 225/155 20 Pull-ups 12 Clean and Jerks 135/95 20 Knees to Elbows U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine...
Tuesday 09.27.16
Skill/Strength/Buy-in: Strict Press 3 x 3 WOD: Tabata V-ups Ball Slams Goblet Back Lunges Bear Crawls (score is number of mat lengths) HAPPY WODDING!
Monday 09.26.16
Skill/Strength/Buy-in: Kipping/muscle-up practice Partner WOD: AMRAP 20 Alternate rounds of 2 Burpees 4 Chest to Bar Pull-ups 6 Hang Squat Cleans 95/65 HAPPY WODDING!!
Friday 09.23.16
Skill/Strength/Buy-in: Clean practice/Movement review WOD: 4 Burpees on the minute every minute start at 0:00 20 Thrusters 95/65 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Squat cleans 20 Front Squats Cash Out: Max rep Dips X3 HAPPY WODDING!
Thursday 09.22.16
Skill/Strength/Buy-in: Deadlift Build to heaviest double for the day WOD: The Legend, AKA Chris Kyle 4 Pistol Squats 25 KB Swings 50 Push-ups 75 Pull-ups 50 Push-ups 25 KB Swings 4 Pistol Squats 20min Time cap From 1999 to 2009, U.S. Navy SEAL Chris Kyle recorded the...
Wednesday 09.21.16
Skill/Strength/Buy-in: Every 2 minutes, for 10 sets: 1 Power Snatch + 2 Overhead Squats + 1 Snatch Balance Start around 50% of your 1RM Snatch, increasing to a challenging weight for the complex. WOD: AMRAP 10 5 Burpees 10 Toes to Bars 100’ Broad Jumps HAPPY...
Tuesday 09.20.16
Skill/Strength/Buy-in: Press 4x4 Try to add from last week WOD: For max reps, 3-minute timecap 12 Deadlifts 155/115 9 Hang Power Cleans 6 Shoulder to Overheads Max reps Double Unders Rest 1:00 after time expires, repeat for a total of 5 rounds HAPPY...