Workout of the Day
Thursday 06.23.16
Skill/Strength/Buy-in: EMOM 16 Odd: 15 Hollow Rocks Even: Snatch plus 2 OHS (build as you go) WOD: The Law AMRAP 15 5 Man-makers 5 Burpees 25 Sit-ups Extra Work/Cash-out: 20 rep Squat HAPPY WODDING!!
Wednesday 06.22.16
Skill/Strength/Buy-in: EMOM 10 Clean, Push Press, Split Jerk Build weight as you go. WOD: AMRAP 12 2 Squat Cleans @ 80% 1RM 7 Ball Slams 1 Rope Climb HAPPY WODDING!!
Tuesday 06.21.16
Skill/Strength/Buy-in: 20 rep Squat WOD: 10-1 Deadlifts 225/155 1-10 Burpees 10 DL, 1 Burpee, 9 DL, 2 Burpees... Extra Work/Cash Out: Find heavy Hang Squat Snatch double. HAPPY WODDING!! Photo credit: Leigh Skaggs
Monday 06.20.16
Skill/Strength/Buy-in: EMOMÂ 12 1 HSPU 4 Burpees Add 1 HSPUÂ every round for as long as possible. WOD: 2 RFT 15 Front Squats 115/75 20 Pull-ups 15 Push Press 30 Sit-ups 15 Thrusters 40 Push-ups HAPPY WODDING!!
Friday 06.17.16
Skill/Strength/Buy-in: TBD WOD: "Pulse" 6 RFT 12 Push-ups 16 KBS 49 Squats Dedicated to the 49 that lost their lives in the tragic Orlando nightclub shooting on June 12th. May their souls be restful and their families find peace and healing. <3
Thursday 06.16.16
Skill/Strength/Buy-in: E2MOM for 20 min: 1 Clean plus 4 Front rack Lunges Build weight as you go. WOD: FRAN- 7min time cap Scale Accordingly Extra Work/Cash Out: Back Squat 20 rep HAPPY WODDING!!
Wednesday 06.15.16
Skill/Strength/Buy-in: Snatch Balance 15 min to find heavy single WOD: 6-1 Power Cleans 205/125 Strict HSPU -rest 5 min- 1-6 Power Snatches 155/100 Muscle-ups HAPPY WODDING!
Tuesday 06.14.16
Skill/Strength/Buy-in: Build up to the heaviest complex in exactly 5 sets 1 Strict Press + 2 Push Presses WOD: 2010 Games Final 3RFT 30 T2B 21 G2OH 95/65 HAPPY WODDING!
Monday 06.13.16
Skill/Strength/Buy-in: Back Squat 20 rep WOD: Teams of 2. Break up reps in any fashion. 50 Burpees 50 Box Jump Overs 24/20 50 Deadlifts 185/125 50 Slam Balls 50 Dips 50 Slam Balls 50 Deadlifts 50 Box Jump Overs 50 Burpees HAPPY WODDING!!
Friday 06.10.16
Skill/Strength/Buy-in: 20 min find your best Clean and Jerk for the day WOD: Regional Workout #4 4RFT 28 Pistols 15 Power Cleans 115/80 Extra Work/Cash Out: 1 mile run HAPPY WODDING! Photo: Leigh Skaggs Photography