Workout of the Day
Tuesday 11.24.15
Skill/Strength/Buy-in: Jerks 7 reps at 77% 7 reps at 88% WOD: 3RFT 500m row or 400m run 15 Deadlifts 155/105 10 Power Cleans 5 S2OH HAPPY WODDING!!
Monday 11.23.15
Skill/Strength/Buy-in: 5 min to find 1RM Back Squat WOD: Every two minutes, for 24 minutes (6 sets of each): Station 1 – Back Squat x 6 reps @ 77-79% Station 2 – 30 seconds of Double-Unders HAPPY WODDING!!
Friday 11.20.15
Skill/Strength/Buy-in: Review -Clean & Jerk -Snatch WOD: {Partnered} 300 Double Unders 50 Squat Snatches 135/95 30 Squat Cleans 185/125 *3 burpee penalty every time the bar is dropped. HAPPY WODDING!!
Thursday 11.19.15
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, and then… Every two minutes, for 10 minutes (5 sets): *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep...
Wednesday 11.18.15
Skill/Strength/Buy-in: OHS 6 reps at 78% 6 reps at 88% WOD: 2RFT 21 Burpees 21 OHS 115/75 21 Ring Dips {or 25 regular} HAPPY WODDING!!
Tuesday 11.17.15
Skill/Strength/Buy-in: 3 position Snatches Floor, Hang, Power 65% of your 1RM Snatch WOD: 15-12-9-15 Pull-ups Thrusters 95/65 HAPPY WODDING!!
Monday 11.16.15
Skill/Strength/Buy-in: In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep WOD: Every two minutes, for 24 minutes (6 sets of each)- Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM Station 2 – 50 Double-Unders + 12 Toes to Bar HAPPY...
Friday 11.13.15
Skill/Strength/Buy-in: Review - Snatch - Deadlift - Clean and Jerk WOD: Teams of 2 50 Burpees 40 Deadlifts 315/225 30 Cleans 225/165 20 Snatches 135/95 10 Ring Muscle-ups or 16 Bar HAPPY WODDING!!
Thursday 11.12.15
Skill/Strength/Buy-in: "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders with one Back Squat IN BETWEEN sets (18 Squats) as heavy as possible WOD: EOMOM 14 (every other minute on the minute) 1. 40 Double Unders 2. 5 Back Squats at...
Wednesday 11.11.15
Skill/Strength/Buy-in: 1RM Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press from the back) WOD 1: EMOM 10 1 Bear Complex at 70% of 1RM WOD 2: Death by... -Hang Squat cleans 135/95 -Push-ups Minute 1: 1 rep of each Minute 2: 2 reps of each...