Workout of the Day
Thursday 06.09.16
Skill/Strength/Buy-in: 15 minutes of Handstand/walking practice Movement review Partner WOD: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thrusters Break reps as needed. 1 partner works, 1 rests. After every round, both partners run a fence to fence sprint. HAPPY...
Wednesday 06.08.16
Skill/Strength/Buy-in: Strict Press 3-3-3-3 WOD: In 10 minutes complete 3 rounds of 20 Box Jumps 30/24 ME Overhead Squats 95/65 Score is total number of OH squats performed -rest 2 minutes- 10 min AMRAP 8 Hang Power Snatches F2F Overhead Carry 3 Burpees drop penalty...
Tuesday 06.07.16
Skill/Strength/Buy-in: Back Squat 1 set 20 rep @65% 5rm WOD: 20 Calorie Row 30 Handstand Push-ups 40 WBS 50 KBS 40 Pull-ups 30 Goblet Back Lunges 20 T2B HAPPY WODDING!!
Monday 06.06.16
Skill/Strength/Buy-in: Deadlift 5-3-2-2-1-1-1 WOD: 2 RFT 75 Goblet Squats 75 Burpees 75 Sit-ups 75 Ball Slams HAPPY WODDING!
Friday 06.03.16
Skill/Strength/Buy-in: Back Squats 5x5 @ 90% of 5RM WOD: 50 Hang Power Snatches 7 min Time-cap Weight should be challenging, but manageable. Extra Work/Cash Out: Partner or Team "Jason" 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats...
Thursday 06.02.16
Skill/Strength/Buy-in: Review using the GHD Machine Glute Ham Raises Back Extensions Hip Extensions GHD Sit-ups WOD: 3 RFT 5 Deadlifts 315/225 50 Double Unders 15 Toes-to-Bars HAPPY WODDING!!
Wednesday 06.01.16
SKill/Strength/Buy-in: *90 sec. X 10 rounds 2 Hang Power Cleans + 2 Front Squat + 1 S2OH WOD: 5 RFT 10 Thrusters 85/65 30 Double Unders 9 minute Time Cap If you have any time remaining, perform ME Ball Slams Record time to complete and # of Ball Slams HAPPY...
Tuesday 05.31.16
Skill/Strength/Buy-in: For Time: 50 Toes-to-Bar WOD: As Far As Possible in 9 Minutes 1 Handstand Pushup 2 Burpees 4 Double Unders 2 Handstand Pushups 4 Burpees 8 Double Unders 3 Handstand Pushups 6 Burpees 12 Double Unders etc HAPPY WODDING!!
Friday 05.27.16
Skill/Strength/Buy-in: 20 min to find best Clean heavy single WOD: AMRAP 20 5 Burpees 10 Sit-Ups 15 Slam Balls 20/15 20 Flutter Kicks At the top of every round, perform ascending ladder of Power Cleans @75% of your heavy single. HAPPY WODDING!! Photo Cred: Leigh...
Thursday 05.26.16
Skill/Strength/Buy-in: 30 Muscle-Ups, for time. WOD: ***Sub 7 Karen 150 Wall Balls 20/14 to 10' TIMECAP: 7:00 Extra Work/Cash Out: Bench Press 3RM, then 90%x3x3 HAPPY WODDING!!