Workout of the Day
Wednesday 02.17.16
Skill/Strength/Buy-in: HSPU review WOD: Diane 21-15-9 HSPU Deadlifts 225/155 HAPPY WODDING!
Tuesday 02.16.16
Skill/Strength/Buy-in: Back Squats (95% of your 1RM) 3x3 of 85% WOD: AMRAP 20 @ 95/65 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 S2OH 5 Back Squats HAPPY WODDING
Monday 02.15.16
Skill/Strength/Buy-in: Double Under review "Annie" 50-40-30-20-10 Double unders Sit ups WOD: The rep scheme for all 3 AMRAPs: 2 and 2, 4 and 4, 6 and 6, 8 and 8, ETC.... AMRAP 5 HSPU Lunges -rest 2 minutes- AMRAP 5 Pull-ups Lunges -rest 2 minutes- AMRAP 5 Burpees...
Friday 02.12.16
Skill/Strength/Buy-in: Back Squats {95% of your 1 rep} 3 at 84% 2 at 94% 3x2 at 100% WOD: 15-12-9 Thrusters 95/65 T2B HSPU HAPPY WODDING!!
Thursday 02.11.16
Skill/Strength/Buy-in: Double Under review WOD: AMRAP 12 10 Hang Power Cleans 135/95 50 Double Unders 10 Shoulder to Overheads 135/95 HAPPY WODDING!!
Wednesday 02.10.16
CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift Score is total weight combined HAPPY LIFTING!
Tuesday 02.09.16
Skill/Strength/Buy-in: Pull-up/Dip Complex 3 Pull-ups 3 Dips 3 Narrow grip Pull-ups 3 Dips 3 Wide grip Pull-ups 3 Dips 3 Switch grip Pull-ups 3 Dips 3 Switch grip Pull-ups 3 Dips 3 Chin-ups 3 Dips 3 Ring Pull-ups 3 Dips WOD: 5 min AMRAP {partnered} 7 Burpees 7 Box...
Monday 02.08.16
Skill/Strength/Buy-in: Back squats 4x4 @ 82.5% of your 95% WOD: 30 Over bar Burpees 15 Overhead Squats 135/95 30 WBS 20/14 15 Snatches 135/95 HAPPY WODDING!!
Friday 02.05.16
Skill/Strength/Buy-in: Back Squats 3 at 84% 2 at 94% 3x1 at 100% WOD: Karen 150 Wall Ball Shots HAPPY WODDING!
Thursday 02.04.16
Skill/Strength/Buy-in: Hand Stand Walk practice WOD: 2 rounds **2 minutes at each station** 5 Hang Squat Cleans 115/75 {unbroken} Sit-ups Jumping Lunges with a plate 15/10 Row for calories HAPPY WODDING!!