Workout of the Day
Tuesday 12.08.15
Skill/Strength/Buy-in: Review Double Unders and Handstand Walks/Push-ups ---then-- EMOM 10 (5 sets of each) 40 Double Unders 24foot Handstand Walk or 10 HSPU WOD: 21-15-9 Ball Slams 20/15 Lunges with slam ball 200m run after each set ***5 Burpee penalty for everytime...
Monday 12.07.15
Skill/Strength/Buy-in: 1RM Back Squat WOD: Every two minutes, for 24 minutes {6 sets of each} Station 1 – 3 Back Squats @ 83-88% Station 2 – 10 Burpees with a 6-inch target HAPPY WODDING!!
Friday 12.04.15
Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...
Thursday 12.03.15
Skill/Strength/Buy-in: Snatch review WOD: "Flight Simulator" 5-10-15...45-50-45-...15-10-5 Double Unders with one full Snatch as heavy as possible in between sets (total of 18 Snatches) HAPPY WODDING!
Wednesday 12.02.15
Skill/Strength/Buy-in: EMOM 10 Odds: 3 Deadlifts @80-90% Evens: 30-foot Hand Stand Walk *Scaled 5-10 HSPU* WOD: 21-15-9-6-3 Deadlifts 185/135 HSPU HAPPY WODDING!
Tuesday 12.01.15
Skill/Strength/Buy-in: EMOM 12 (6 sets of each) Odds: 2 Clean and Jerks @70-80% Evens: 30-40 Double Unders WOD: "Fight Gone Bad" 3 Rounds, one minute at each station -WBS 20/14 -Sumo Deadlift Highpulls 75/45 -Box Jumps -Push Press 75/45 -Row for calories -1 min rest...
Monday 11.30.15
Skill/Strength/Buy-in: Back Squats 1RM WOD: Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Back Squat x 4 reps @ 80-82% Station 2 – 30 seconds of Toes to Bar HAPPY WODDING!
Friday 11.27.15
Skill/Strength/Buy-in: Front Squats EMOM 5 *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% -Rest 1 minute and then…- Every 2 minutes, for 6 minutes *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x...
Thursday 11.26.15
Happy Turkey Day! No formal classes today, just Open Gym. Here's a workout if you feel like following it. Workout: Deck of cards ♥️- Overhead Squats (75/55) ♠️- GHD sit-ups or x2 sit-ups ♦️- Shoulder to Overhead (75/55) ♣️- x3 Double Unders J,Q,K-10 A-15 *at your own...
Wednesday 11.25.15
Skill/Strength/Buy-in: 2 second pause at the bottom Back Squats Accumulate 15 reps at 75% WOD: "Moose" 1000 meter row -then- 10 rounds 7 Bar-facing Burpees 3 Thrusters 95/65 -then- 1200 meter run (7 laps) PFC. Cody O. Moosman, 24, of Preston, Idaho,died July 3 2012,...