Workout of the Day
Friday 08.19.16
Skill/Strength/Buy-in: movement review/ practice Team WOD: 3-man Teams 60 Burpees 60 Power clean 155/105 60 Thrusters 135/85 60 Burpees 60 Power snatches 95/65 60 Overhead Squats 95/65 60 Burpees HAPPY WODDING!!
Thursday 08.18.16
Skill/Strength/Buy-in: Turkish Get-ups 3 sets of 2 reps each arm *increase each set WOD: In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Ball Slams 3 minutes of Push-ups 4 minutes of Sit-ups 5 minutes of Pull-ups Post number for each exercise...
Wednesday 08.17.16
Skill/Strength/Buy-in: Power Jerk off the rack: 1-1-1-1-1 WOD: 3RFT 30 Double-unders 21 Wallball Shots 20/14 30 Double-unders 15 Box Jumps 24"/20" 30 Double-unders 9 Hang Power Cleans 135/95 HAPPY WODDING!!
Tuesday 08.16.16
Skill/Strength/Buy-in: Deadlift 2-2-2-2 WOD: "Marguerita" 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Complex https://www.youtube.com/watch?v=LxxDDM0Tl9Y&feature=youtu.be HAPPY WODDING!!
Monday 08.15.16
Skill/Strength/Buy-in: 1RM Front Squat WOD: Twisted Cindy 100 Double Unders 2 rounds of Cindy 800m run 2 rounds of Cindy 60 Wall Balls 20/14 2 rounds of Cindy 40 KBS 53/35 2 rounds of Cindy 20 Front Squats 115/80 25min Time Cap Cindy: 5 Pull-ups 10 Push-ups 15 Squats...
Friday 08.12.16
Skill/Strength/Buy-in: TBD WOD: 30 RFT 1 Squat Clean 135/95 2 Reverse Lunges (bar in racked position) 1 Shoulder to Overhead HAPPY WODDING!
Thursday 08.11.16
Skill/Strength/Buy-in: Clean and Jerk 1-1-1-1-1 WOD: 3 RFT 20 Overhead Squats 115/75 20 Box Jumps 20 Hollow Rocks HAPPY WODDING!!
Wednesday 08.10.16
Skill/Strength/Buy-in: Pull-up/Muscle-up practice Partner WOD: 2 RFT For Max Reps, 10 min time cap 200 Double Unders 150 Ball Slams Max reps Muscle-ups (Pull-ups or Dips) Rest 1 minute between rounds HAPPY WODDING!!
Tuesday 08.09.16
Skill/Strength/Buy-in: Deadlift 5-3-2-1-1-1 WOD: Partner Heavy Cindy AMRAP 20 5 Strict Pull-ups* 10 Push-ups 15 Goblet Squats* HAPPY WODDING!!
Monday 08.08.16
Skill/Strength/Buy-in: 2RM Back Squat Partner/Team WOD: 3RFT 20 HSPU 30 KBS 400m run (everyone) 50 Burpees *27min TC HAPPY WODDING!!