Workout of the Day
Tuesday 10.13.15
Skill/Strength/Buy-in: 4 sets 4 Front Squats / 8 Back Squats @75% of your 1RM FS *15 GHD Sit-ups or 25 Sit-ups after every set WOD: WZA workout #3 AMRAP 7 21-15-9 HSPU C2B Pull-ups HAPPY WODDING!!
Monday 10.12.15
Skill/Strength/Buy-in: Kipping Pull-ups/Chest to Bars/Bar & Ring Muscle-ups WOD: WZA Workout #4 30 Calorie row 30 Wall Ball Shots 20/14 30 Deadlifts 185/135 30 Toe to Bars 30 Burpee Box Jumps 30 T2B 30 Deadlifts 30 WBS 30 Calorie row HAPPY...
Friday 10.09.15
Skill/Strength/Buy-in: 15 min Pull-up/Dip complex 3 Pulls-ups (regular grip) 3 Dips 3 Pulls-ups (wide grip) 3 Dips 3 Pulls-ups (narrow grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (chin up) 3 Dips 3 Pulls-ups (ring) 3 Dips...
Thursday 10.08.15
Skill/Strength/Buy-in: 4 sets 4 Front Squats/ 8 Back Squats at 70% of your 1RM Front Squat WOD: Lurong Challenge WOD of the Week "Nautical Nancy" 5 RFT 400m row 15 OHS 95/65 HAPPY WODDING!!
Wednesday 10.07.15
Skill/Strength/Buy-in: 15 min to find Thruster 3RM WOD: AMRAP 12 12 Thrusters 75/55 35 Double Unders HAPPY WODDING!
Tuesday 10.06.15
Skill/Strength/Buy-in: 4 sets 4 Front Squats/8 Back Squats at 94% of your 65% 1 RM Front Squat WOD: "McGhee" {partnered} AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during...
Monday 10.05.15
Skill/Strength/Buy-in: 3 sets -max reps body weight Bench Press -max reps strict Pull-ups WOD: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 5 WBS after every set, as so: 5 Double Unders 5 Wall Ball Shots 10 DU 5 WBS 15 DU 5 WBS ...all the...
Friday 10.02.15
Skill/Strength/Buy-in: 6 sets @ 50-55% of your max snatch 3 position Power Snatches {Power, Hang, Full} WOD: EMOM 10 3 Power Snatches @55-65% of 1RM HAPPY WODDING!!
Thursday 10.01.15
Skill/Strength/Buy-in: Front Squat/Back Squat @ 65% of Max Front Squat 4 sets of {7 FS, rest 20-40 seconds, 13 BS} WOD: 50 WBS 20/14 50 Dumbell Snatches 70/50 50 Pistols or 100 Air Squats 50 Chest to Bar Pull-ups (20min Time Cap) HAPPY WODDING!!
Wednesday 09.30.15
Skill/Strength/Buy-in: Handstand walk practice WOD: 5RFT 5 Handstand Push-ups 10 Power Cleans 115/75 10 Front-rack Lunges 115/75 200m run HAPPY WODDING!!!