Workout of the Day
Thursday 02.05.15
Skill/Strength/Buy-in: Split Jerk practice WOD: Open Workout 12.3 AMRAP 18 15 Box Jumps 24/20 12 Push Press 115/73 9 T2B HAPPY WODDING!!
Wednesday 02.04.15
Skill/Strength/Buy-in: Overhead Squat 15 minute EMOM: 1-3: 1 rep 4-6: 2 reps 7-9: 3 reps 10-12: 4 reps 13-15: 5 reps WOD: 21-15-9 KBS Burpee Broad Jumps HAPPY WODDING!!
Tuesday 02.03.15
Skill/Strength/Buy-in: Double Under review/practice then 2 X Max Reps/attempts in 2min WOD: “Cindy XXX” (individual or partnered) Complete as much as possible in 20 minutes, 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60...
Monday 02.02.15
Skill/Strength/Buy-in: Clean practice-- power clean from floor, low hang power clean, hi hang squat clean Build up to a heavy single of complex. WOD: 5 RFT 10 Power Cleans 135/85 15 HSPU 20 Ball Slams HAPPY WODDING!!
Friday 01.30.15
Skill/Strength/Buy-in: Max Effort Box Jump WOD: Teams of 2 200 Cal Row 150 Push-ups 100 Box Jumps HAPPY WODDING!!
Thursday 01.29.15
Skill/Strength/Buy-in: Snatch Balance plus OHS, Build to heavy complex WOD: AMRAP 15 15 Power Snatch 3 OHS 15 Sit-ups HAPPY WODDING!!
Wednesday 01.28.15
Skill/Strength/Buy-in: Hang Squat Clean practice, Build to heavy single WOD: 3 RFT 10 (3 Deadlifts + 1 Hang Squat Clean) 10 Handstand Push-ups HAPPY WODDING!!
Tuesday 01.27.15
Skill/Strength/Buy-in: Pull-up/Muscle-up practice WOD: 3 RFT 15 - 10 - 5 WBS Pull-ups Sit-ups HAPPY WODDING!
Monday 01.26.15
Skill/Strength/Buy-in: Push Press 3RM WOD: EMOM 10 3 Push Press @ 65% 7 Air Squat (Scale up-Front Squat) Then AQAP, 50 Burpees at 10min mark HAPPY WODDING!
Friday 01.23.15
Skill/Strength/Buy-in: Goat work WOD: Filthy Fifty 50 reps of each movement Box jump Jumping pull-ups KBS Walking Lunges K2E Push press Back extensions WBS Burpees Double unders (30 min Time cap) HAPPY WODDING!!