Workout of the Day
Wednesday 04.27.16
Skill/Strength/Buy-in: 5-1 Tall Clean drops from toes 5-1 Press in Split 5-1 Split Jerk Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. Power Clean & Jerk 2-2-2, 3x2 Use the first three sets to build to a...
Tuesday 04.26.16
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 2 Muscle-Ups + 3 Strict Ring Dips 30 second L-Hold WOD: 5 RFT 9 Power Snatch 95/65 9 Handstand Push-ups 3 Muscle-ups Extra Work/Cash Out: Bench Press 5-5-5-5-5 Build over the first three sets. The third set should...
Monday 04.25.16
Skill/Strength/Buy-in: Deadlift 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: "Nancy" 5 RFT 400m Run 15 Overhead Squats 95/65 Extra Work/Cash Out: High...
Friday 04.22.16
Skill/Strength/Buy-in: 5-1 Press in Split 5-1 Push Press 5-1 Power Jerk 5-1 Split Jerk Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. WOD: Nasty Girls 3 RFT 50 Squats 7 Muscle-ups 10 Hang Power Cleans Extra...
Thursday 04.21.16
WOD: 400m Run 40 Overhead Squats 135/95 40 Butterfly Sit-Ups 400m Run 40 Deadlifts 225/155 40 Ring Dips 400m Run 40 Front Squats 135/95 40 Butterfly Sit-Ups 400m Run Athlete must change load on his or her barbell themselves. TIMECAP: 40:00 Extra Work/Cash Out: 8...
Wednesday 04.20.16
Skill/Strength/Buy-in: Front Squat 4x4 @ 50% of 8RM WOD: 5 RFT 7 Clean & Jerk 135/95 14 Box Jump Overs 24/20 Extra Work/Cash Out: Good Morning 2x10 Use 50% of last week's working weight. HAPPY WODDING!!
Tuesday 04.19.16
Skill/Strength/Buy-in: Deadlift 4x4 @ 50% of 8RM WOD: AMRAP 15 10 Handstand Pushups 20 Toes-to-Bar 30 Ball Slams Extra Work/Cash Out: Back Rack Walking Lunge 2x12 HAPPY WODDING!
Monday 04.18.16
Skill/Strength/Buy-in: Floor press Build to 8RM, 8reps @ 90%, 8reps @ 85% Partner WOD: 6 min KBS 6 min WBS 6 min Squat Cleans 135/85 Score is total reps Partners alternate Fence-to-fence Plate Overhead carries. Drop at or below head = 3 Burpee penalty (for each...
Friday 04.15.16
Skill/Strength/Buy-in: BUILD TO Front Squat 8RM, 90%x8x2 Percentages for backoff sets are based on today's 8RM. WOD: 5 RFT (Weights @ 175/115) 6 Muscle-Ups 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder-to-Overhead Extra Work/Cash Out: Good Mornings 4x10....
Thursday 04.14.16
Skill/Strength/Buy-in: Snatch from Hip 60%x2, 65%x2, 70%x2, 75%x2x2 WOD: AMRAP 12 10 Left Arm KBS, 55/35 10 Right Arm KBS 10 KBS 15 Pull-ups 20 Pistols, Alternating Extra Work/Cash Out: Behind-The-Neck Jerk 80%x1x8 EMOM HAPPY WODDING!!