Workout of the Day
Wednesday 02.03.16
Skill/Strength/Buy-in: Floor Press 4 rounds Max reps at body weight Floor Press Max strict Dips WOD: AMRAP 5 5 KBS 53/35 5 Goblet Squats 2 min rest AMRAP 5 1 Rope Climb 10 Alternating Dumbell Snatches 60/40 HAPPY WODDING!!
Tuesday 02.02.16
Skill/Strength/Buy-in: 12 minutes to warm up and set up for the workout WOD: 45 minute time cap 60 Strict Pull-ups 60 Burpee Box Jumps 5 min rest 50 Thrusters 95/65 50 calorie row 5 min rest 40 Power Cleans 185/135 40 Deadlifts 185/135 HAPPY...
Monday 02.01.16
Skill/Strength/Buy-in: Back Squats 4x4 at 80% of your 95% WOD: 4RFT 400m run 8 Power Snatches 95/65 12 C2B Pull-ups HAPPY WODDING!
Friday 01.29.16
Skill/Strength/Buy-in: Toes to Bar AMRAP 7 {partnered} 5 unbroken T2B *Switch every set of 5 *If you drop before the completion of 5 unbroken, then both partners must do 5 Burpees WOD: AMRAP 10 5 Burpees over-the-bar 5 Power Cleans 115/75 *increase weight every round...
Thursday 01.28.16
Skill/Strength/Buy-in: Back Squats 3 @ 82.5% 2 @ 87.5 3x2 @ 94% WOD: Cash in 1000m row 40 Sit-ups 40 Front Squats 95/65 40 Slam Balls 20/15 40 Shoulder to Overhead 95/65 **2 rope climbs after every set of 40** HAPPY WODDING!!
Wednesday 01.27.16
Skill/Strength/Buy-in: Snatch review ---then--- 12 minutes to work up to 1 rep max WOD: 1 RM Snatch 40 Deadlifts 205/145 2 RM Snatch 200 Double Unders 3 RM Snatch 30 Muscle-ups HAPPY WODDING!!
Tuesday 01.26.16
Skill/Strength/Buy-in: Back Squats 5x5 @ 77.5 of your 95% WOD: 21-18-15 Box Jump Overs KBS 55/35 {For RX only: 10 HSPU between sets} HAPPY WODDING!!
Monday 01.25.16
Skill/Strength/Buy-in: Muscle-up review For those proficient: EMOM 5 1 Strict Muscle-up 3 Muscle-ups 3 Dips WOD: 21-18-15-12-9-6-3 Thrusters 75/55 WBS 20/14 HAPPY WODDING!!
Friday 01.22.16
Skill/Strength/Buy-in: Back Squats 3 @ 82.5% 2 @ 87.5% 3x1 @ 94% WOD: WZA #1 21 Bar-facing Burpees 15 Power Snatches 95/65 15 Thrusters 95/65 21 Bar-facing Burpees HAPPY WODDING!!
Thursday 01.21.16
Skill/Strength/Buy-in: HSPU Review and practice kipping efficiency --then-- {for those who are comfortable with kipping} 3 rounds 8 HSPU {aim for unbroken} 20 slam balls 20/15 WOD: AMRAP 10 30 Double Unders 15 Deadlifts 135/95 HAPPY WODDING!!