Workout of the Day
Wednesday 04.13.16
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 5 Strict Ring Dips 5 Strict Chest-to-Bar Chin-Ups 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks WOD: 30 Push-ups Run 1 Mile 20 Push-ups 150 Double Unders 10 Push-ups Extra Work/Cash Out: Floor Press 8RM, 90%x8x2...
Tuesday 04.12.16
Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today's 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge 4x12,...
Monday 04.11.16
Skill/Strength/Buy-in: Clean & Jerk 85%x1x5 WOD: 3 Rounds for Total Reps: 1:00 Rope Climbs 1:00 Row for Calories 1:00 Sumo Deadlift High Pull, 135/95 1:00 Rest Extra Work/Cash Out: Snatch 85%x1x6 HAPPY WODDING!!
Friday 04.08.16
Skill/Strength/Buy-in: Front Squat 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 10-20-30 Hang Squat Snatch, 95/65 Push-ups Extra Work/Cash Out: Good Morning 4x10 HAPPY WODDING!
Thursday 04.07.16
Skill/Strength/Buy-in: Review movements Partner WOD: Row 500m (each) 50 Pullups (total) Run 400m (each) 50 Box Jumps, 24"/20" (total) Row 500m (each) 50 Dumbbell Snatch, moderate weight, alternating (total) Run 400m (each) 50 Handstand Pushups (total) One partner...
Wednesday 04.06.16
Skill/Strength/Buy-in: 16 Minutes Volume Accumulation: 10-15 Second Chest-to-Wall Handstand 5 Strict Ring Rows w/pause @ top 5 Strict Pull-ups w/ controlled lower WOD: Tabata for total running reps with approx. 1/2 body weight Push Jerk Air Squats HSPU Hang Squat...
Tuesday 04.05.16
Skill/Strength/Buy-in: Deadlift 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 7 RFT 10 Front Squats 115/75 10 Toes-to-Bar Extra Work/Cash Out: Back Rack Walking Lunge 4x12 HAPPY WODDING!!
Monday 04.04.16
Skill/Strength/Buy-in: 5-1 Tall Muscle Clean from hip 5-1 Clean from the toes 5-1 Push press Partner WOD: 75 complexes of: 1 Power Clean 1 Hang Squat Clean Thruster 1 Jerk Partner runs 200m and roles switch when they get back. -then- 300 Double Unders while the other...
Friday 04.01.16
Skill/Strength/Buy-in: Front Squat 8-8-8-8 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 set. WOD: 5 RFT 7 Thrusters 135/95 12 C2B Pullups Extra Work/Cash Out: Good Morning 3x10 Build...
Thursday 03.31.16
Skill/Strength/Buy-in: Clean & Jerk 80%x1x6 WOD: 3 RFT Run 600m 25 Sit-Ups 5 Muscle-Ups Extra Work/Cash Out: Snatch 80%x1x8 HAPPY WODDING!!