Workout of the Day
Friday 07.22.16
Skill/Strength/Buy-in: TBD WOD: Teams of 2-3 AMRAP 24 6 Rope Climbs 10 Thrusters 155/105 15 Power Cleans 155/105 50 Burpees If in a team of 3: 1 person rests, 1 works, 1 holds plank. HAPPY WODDING!!
Thursday 07.21.16
Skill/Strength/Buy-in: Weighted Planks 3 sets at 1 min WOD: Helen 3RFT Run 400 meters 21 KBS 55/35 12 Pull-ups HAPPY WODDING!!
Wednesday 07.20.16
Skill/Strength/Buy-in: EMOM 10 Snatch Pull, Hang Squat Snatch build to a challenging weight WOD: 10-1 Deadlifts 225/155 1-10 HSPU 10 DL, 1 HSPU, 9 DL, 2 HSPU, etcHAPPY WODDING!!
Tuesday 07.19.16
Skill/Strength/Buy-in: 20 rep Squat WOD: 100 Sit-ups 80 Ball Slams 60 KBS 53/35 40 Hollow Rocks 20 Burpees Extra Work/Cash Out: Strict/weighted Pull-ups Take 3 sets to find heaviest Pull-up triple Scaled- find lightest tension band for 5 strict Pull-ups HAPPY...
Monday 07.18.16
Skill/Strength/Buy-in: 4 weight-increasing sets of 3 Strict Press, 5 Push Press WOD: OV Brexit AMRAP 19 3 Hang Power Cleans 135/95 6 Front Rack Back Lunges 9 Back Squats 12 Toes to Bar 24 Double Unders HAPPY WODDING!!
Friday 07.15.16
Skill/Strength/Buy-in: Coach's choice/goat work WOD: 21-15-9 Handstand Push-ups Sumo Deadlift High Pulls Front Squats Extra Work/Cash Out: 20 rep Squat HAPPY WODDING!
Thursday 07.14.16
Skill/Strength/Buy-in: Muscle-up practice and movement review WOD: 2 RFT 50 Ball Slams 25 Box Jumps 20 Hang Power Cleans 135/95 15 Dips 10 Overhead Squats 135/95 5 Muscle-ups HAPPY WODDING!!
Wednesday 07.13.16
Skill/Strength/Buy-in: Snatch practice WOD: 5RFT 8 Squat Snatches 115/85 12 Box Jumps 16 WBS Extra Work/Cash Out: Sumo stance Deadlift 1RM HAPPY WODDING!!
Tuesday 07.12.16
Skill/Strength/Buy-in: 20 rep Back Squat WOD: Partner Loredo 6 RFT 24 Squats 24 Push-ups 24 Walking Lunges Both partners Run 200m U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th...
Monday 07.11.16
Skill/Strength/Buy-in: Strict Press 2-2-2-2 WOD: EMOM 10 1 Deadlift 95/65 1 Hang Power Clean 1 Push Press 1 Back Squat ME Burpees with remaining time Score = # of Burpees HAPPY WODDING!!