Workout of the Day
Tuesday 10.27.15
Skill/Strength/Buy-in: 6 sets 1 FS / 2 BS @ 90% of your 1RM Front Squat WOD: EOMOM 15 -Barbell Thrusters -Sit-ups -Burpees over the bar -Barbell OHS -V-ups {Work for 45 seconds, rest for 15 seconds. Alternate movements each minute, for example: First 45s, do...
Monday 10.26.15
Skill/Strength/Buy-in: Practice -Double Unders -Kipping HSPU -Hand Stand walks WOD: "Bradshaw" 10 RFT 3 HSPU 6 Deadlifts 225/155 12 Pull-ups 24 Double Unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st...
Friday 10.23.15
Skill/Strength/Buy-in: Review Snatch, Clean & Jerk, and Thruster WOD: {partnered} 200 Double Unders 100 Air Squats 80 Sit-ups 60 Box Jumps 40 T2B 20 Power Snatches 95/65 15 Thrusters 115/75 10 Clean & Jerks 135/95 5 Rope Climbs HAPPY...
Thursday 10.22.15
Skill/Strength/Buy-in: 4 sets 3 FS & 6 BS @ 85% of your 1RM Front Squat WOD: "Roy" {partnered} 5RFT 15 Deadlifts 225/155 20 Box Jumps 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations...
Wednesday 10.21.15
Skill/Strength/Buy-in: Pistol review WOD: 10 Calories on the rower 30 Burpees 20 Calories 20 Burpees 30 Calories 10 Burpees HAPPY WODDING!!
Tuesday 10.20.15
Skill/Strength/Buy-in: 4 sets 3 FS / 6 BS @ 80% of your 1RM Front Squat WOD: Helen 3RFT 400m run 21 KBS 53/35 12 Pull-ups HAPPY WODDING!
Monday 10.19.15
Skill/Strength/Buy-in: Rope Climb review WOD: "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 -Double Unders -Rope Climbs in between sets *SCALED: One Rope Climb in between each set of Double Unders *RX: Unbroken Double Unders or restart the...
Friday 10.16.15
Skill/Strength/Buy-in: Review Power Clean/Squat Clean/Power Snatch/Squat Snatch WOD: TEAMS OF 2 300 Double Unders 100 Pull-ups 30 Power Cleans 115/75 25 Power Snatches 115/75 20 Squat Cleans 135/95 15 Squat Snatches 135/95 10 Power Cleans 155/105 5 Power Snatches...
Thursday 10.15.15
Skill/Strength/Buy-in: 4 sets 4 FS/8 BS @75% of your 1RM Front Squat WOD: AMRAP 9 Max Effort Shoulder to Overhead 115/85 {20 Double Under penalty for dropping} ME Front-rack Lunges {5 Burpee penalty for dropping} HAPPY WODDING!!
Wednesday 10.14.15
Skill/Strength/Buy-in: Romanian Deadlifts 5 sets of 3 reps WOD: 3 RFT 800m run 50 Deadlifts 135/95 50 Sit-ups {or 30 GHD Sit-ups} 30min Time Cap HAPPY WODDING!!