Workout of the Day
Friday 07.08.16
Skill/Strength/Buy-in: TBD WOD: 5 RFT 5 Power Cleans 75% 1RM 3 Pistols (each leg) 10 Burpee Broad Jumps 1 Rope Climb (no jump) Extra work/Cash Out: Find your heaviest Hang Squat Snatch HAPPY WODDING!!
Thursday 07.07.16
Skill/Strength/Buy-in: TBD WOD: 5 RFT 5 Muscle-ups 10 Push Press 135/95 15 Box Jumps Extra Work/Cash Out: 20 rep Squat HAPPY WODDING!!
Wednesday 07.06.16
Skill/Strength/Buy-in: 1RM OHS WOD: 21-15-9 HSPU Dips Push-ups HAPPY WODDING!!
Tuesday 07.05.16
Skill/Strength/Buy-in: 1RM Clean WOD: AMRAP 10 5-10-15-20, etc WBS C2B Pull-ups HAPPY WODDING!!
Friday 07.01.16
Skill/Strength/Buy-in: TBD WOD: Partner "Carse" 21-18-15-12-9-6-3 Squat Cleans 95/65 Double Unders Deadlifts 185/130 Box Jumps Start each round with a 50m Bear Crawl U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th...
Thursday 06.30.16
Skill/Strength/Buy-in: TBD WOD: AMRAP 12 9 Deadlifts 135/95 6 Hang Power Snatch 3 Overhead Squats -immediately followed by- 15 minutes to find Snatch 1RM HAPPY WODDING!!
Wednesday 06.29.16
Skill/Strength/Buy-in: TBD Team WOD: 3-man team, for time 400 Jumping Squats 300 Sit-ups 200 Pull-ups 150 Complexes of Front Squat, Push Press, Back Squat 95/65 100 Burpees HAPPY WODDING!!
Tuesday 06.28.16
Skill/Strength/Buy-in: 20 rep Squat WOD: 5 RFT 15 KBS 55/35 15 C2B Pull-ups 10 S2OH 115/80 10 Dips HAPPY WODDING!! Photo cred: Leigh Skaggs
Monday 06.27.16
Skill/Strength/Buy-in: 20min to establish Clean and Jerk heavy single WOD: For max reps, 8min TC: 25 Box Jumps 20" 25 Box Jumps 24" 25 Box Jumps 30" Max reps Wall Balls 20# Jump, not step up, if possible. -rest 2min- For max distance, 8min TC: 30 Deadlifts 225/135 25...
Friday 06.24.16
Skill/Strength/Buy-in: Snatch Grip Doubles Build to heaviest doubles for the day. Must maintain good form. Partner WOD: 4 Rounds 5 min to complete: 100 Double Unders 50 WBS **Max reps of Muscle-ups/Burpees Rest 2 min Max rep MUs for rounds 1 and 3, Burpees for rounds...