Workout of the Day
Tuesday 09.15.15
Skill/Strength/Buy-in: 5-7 sets 1-3-5 {strict press, push press, push jerk complex} WOD: AMRAP 15 400m run 10 Cleans 135/95 10 Box Jumps HAPPY WODDING!!
Monday 09.14.15
Skill/Strength/Buy-in: 2 Front Squats + 4 Back Squats @ 70-80% of your Max Front Squat WOD: 21-18-15-12-9-6-3 T2B Burpees HAPPY WODDING!!
Friday 09.11.15
Skill/Strength/Buy-in: TBD WOD: "Dating Sage" 5 RFT 10 Snatches 95# 15 Pull-ups 20 Thrusters 75# HAPPY WODDING!
Thursday 09.10.15
Skill/Strength/Buy-in: Rig work WOD: Jonesworthy 80 Air Squats 40 Kettlebell Swings 20 Pull-ups 64 Air Squats 32 Kettlebell Swings 16 Pull-ups 50 Air Squats 25 Kettlebell Swings 12 Pull-ups 32 Air Squats 16 Kettlebell Swings 8 Pull-ups 16 Air Squats 8 Kettlebell...
Wednesday 09.09.15
Skill/Strength/Buy-in: Split Jerk, 1RM WOD: AMRAP 10 G20H 135 HAPPY WODDING!!
Tuesday 09.08.15
WOD: 21-18-15-12 Deadlifts 185 K2E *F2F sprint after every round Cash Out: 500m row sprint HAPPY WODDING!!
Friday 09.04.15
Skill/Strength/Buy-in: Olympic Total WOD: 50-40-30-20-10 Double Unders KBS HAPPY WODDING!!
Thursday 09.03.15
Skill/Strength/Buy-in: TBD Partner WOD: Teams of 2 complete the following, AMRAP 18 50 Med Ball Cleans 50 WBS 50 Burpees 5 Rope Climbs HAPPY WODDING!!
Wednesday 09.02.15
Skill/Strength/Buy-in: Review/practice Clean and Jerk WOD: From the '08 Games AMRAP 3 Ground to Overhead 95/65 5RFT 5 Deadlifts 275/185 10 Burpees HAPPY WODDING!!
Thursday 04.02.15
Skill/Strength/Buy-in: Bar Practice Kipping, Butterfly, Muscle-up WOD: 5RFT Fence-to-fence Sprint 10 C2B Pull-ups 7 Thrusters 135, 85 HAPPY WODDING!!