Workout of the Day
Wednesday 03.30.16
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: 75 Burpees At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95/65. TIMECAP: 12:00 Extra...
Tuesday 03.29.16
Skill/Strength/Buy-in: Deadlift 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. Partner WOD: 5 RFT 12 Calorie Row 12 Wall Ball Shots, 20/14 Rest while partners work. Ideally...
Monday 03.28.16
Skill/Strength/Buy-in: Snatch from Hip 55%x2, 60%x2, 65%x2x3, 70%x1x2 WOD: As Far As Possible in 10 minutes: 3 One Arm Kettlebell Swing, 55/35, left arm 3 One Arm Kettlebell Swing, right arm 12 Double Unders 6 One Arm KBS, left arm 6 One Arm KBS, right arm 24 Double...
Friday 03.25.16
Skill/Strength/Buy-in: Movement review WOD: Open Workout 16.5 For Time 21-18-15-12-9-6-3 Thrusters 95/65 Bar-facing Burpees HAPPY WODDING!
Thursday 03.24.16
Skill/Strength/Buy-in: Review and practice Ground to Overhead, then EMOM 10 G2OH doubles {increase weight from moderate to moderately heavy, if possible} WOD: 4 RFT {15min TC} 400m run 25 Air Squats 12 KBS HAPPY WODDING!!
Wednesday 03.23.16
Skill/Strength/Buy-in: Pistol and Split Jerk review, then EMOM 14 alternating 1 HEAVY Split Jerk 30 sec Pistol practice WOD: AMRAP 15 20 Front Squats 95/65 20 T2B 50 Double Unders HAPPY WODDING!!
Tuesday 03.22.16
Skill/Strength/Buy-in: Pull-up/Muscle-up review and practice WOD: Team "Tyler" 5 RFT 7 Muscle-ups {or 21 C2B Pull-ups, 21 Dips} 21 Sumo Deadlift High Pulls 95/65 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10, 09 in Konar province, Afghanistan, of wounds...
Monday 03.21.16
Skill/Strength/Buy-in: EMOM 14 alternating 1 Squat Clean + 2 Front Squats @ 85% Clean 30 sec Max Rep Double Unders WOD: AMRAP 15 10 Push Press 95/65 10 Burpees 20 Ball Slams 20 Box Jumps HAPPY WODDING!
Friday 03.18.16
Skill/Strength/Buy-in: Movement review WOD: Open Workout 16.4 AMRAP 13 55 Deadlifts 225/155 55 WBS 20/14 55 Calories on the rower 55 HSPU HAPPY WODDING!
Thursday 03.17.16
Skill/Strength/Buy-in: AMRAP 12 400m run 10 Burpees WOD: 4RFT 400m run 4 Power Cleans 185/135 8 Hand-release Push-ups 12 Deadlifts 185/135 HAPPY WODDING!!