Workout of the Day
Wednesday 05.11.16
Skill/Strength/Buy-in: 3 sets at an easy pace a) 8 Romanian Deadlifts @ 30X1 Tempo b) 8 Thrusters, pause @ bottom c) 6-8 strict Pull-ups RDL: 30X1 = Three second eccentric, no pause, accelerate up, take a breath before next rep. Start light and build, but only a...
Tuesday 05.10.16
Skill/Strength/Buy-in: 3-3-3-3-3 Overhead Squats Build to a heavy third set. Perform sets 4 and 5 at the same weight. WOD: 25-20-15-10-5 KBS 53/35 5-10-15-20-25 WBS 20/14 HAPPY WODDING!
Monday 05.09.16
Skill/Strength/Buy-in: EMOM 10 High Hang Power Clean plus 1 Front Squat Build to as heavy as possible with no misses Partner WOD: Danny AMRAP 20 30 Box Jumps 20 Push Press 115/80 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in...
Friday 05.06.16
Skill/Strength/Buy-in: Movement review WOD: Pheezy 3RFT 5 Front Squats 165/105 18 Pull-ups 5 Deadlifts 225/155 18 Toes-to-bar 5 Push Jerks 165/105 18 Hand-release Push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st...
Thursday 05.05.16
Skill/Strength/Buy-in: Pause Clean 2-2-2, 3x2 Pause directly below knee for two seconds, then finish the lift without allowing the bar to drift downward from that position. Use the first three sets to build to a working weight, and perform that weight for the...
Wednesday 05.04.16
Skill/Strength/Buy-in: Deadlift doubles Find your heavy double for the day Partner WOD: AMRAP 18 Alternate sets of 2 Man Makers 2 Weighted Box Step-ups HAPPY WODDING!!
Tuesday 05.03.16
Skill/Strength/Buy-in: Max height Box Jump WOD: 7 RFT 9 Thrusters 9 Hand Release Push-ups 1 Rope Climb HAPPY WODDING!
Monday 05.02.16
Skill/Strength/Buy-in: Front Squat doubles WOD: AMRAP 12 21 Deadlifts 135/95 15 Bar-over Burpees 9 Clean and Jerks 135/95 HAPPY WODDING!!
Friday 04.29.16
Skill/Strength/Buy-in: Clean / Snatch practice Partner WOD: Alternate rounds of Holleyman 30 RFT 5 WBS 20/14 3 HSPU 1 Power Clean 225/155 -then- Isabel 30 Snatches 135/95 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st...
Thursday 04.28.16
Skill/Strength/Buy-in: Front Squat 5-5-5-5-5 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. WOD: Death by Pull-ups Extra Work/Cash Out: Romanian Deadlift 4x10 HAPPY...