Workout of the Day
Thursday 01.22.15
Skill/Strength/Buy-in: Front Squat 6x2 WOD: AMRAP 7 10 ThrusterS 75/55 20 KBS 53/35 HAPPY WODDING!!
Wednesday 01.21.15
Skill/Strength/Buy-in: Thruster 1RM WOD: AMRAP 13 6 Presses 65/45 6 Pendlay Rows 6 Pull-up (chest-to-bar) 6 Good Mornings 65/45 HAPPY WODDING!!
Tuesday 01.20.15
Skill/Strength/Buy-in: 4x5 Backsquat WOD: 20 Box Jumps 20 Knees to Elbows 20 KBS 20 Superman to Hollow Rock 20 Box Jumps 20 T2B 20 Ball Slams 20 V-ups 20 Box Jumps HAPPY WODDING!!
Monday 01.19.15
Skill/Strength/Buy-in: Rope climb practice progress to your most difficult rope climb WOD: AMRAP 15 5 Kettlebell Snatches 53/35 – left 5 Kettlebell Snatches 53/35 – right 50 Double Under HAPPY WODDING!!
Friday 01.16.15
Skill/Strength/Buy-in: TBD WOD: 500m row 25 Pull-ups 50 Push-ups 75 Squats 500m row 25 Pull-ups 50 Push-ups 75 Squats 500m row Cash out: 5x5 Good Morning press HAPPY WODDING!
Thursday 01.15.15
Skill/Strength/Buy-in: Kipping HSPU or free handstand work WOD: 21-15-9 HSPU Front-rack Walking Lunges 135/95 HAPPY WODDING!!
Wednesday 01.14.15
Skill/Strength/Buy-in: The Bear Complex (20 minute to find best single) Deadlift Hang Power Clean Front Squat Push Press Back Squat Push Press (behind the neck) Return weight to the floor without dropping. WOD: For Time 5 Bear Complexes @ 85% of your best completed...
Tuesday 01.13.15
Skill/Strength/Buy-in: Press 15 minutes to build to heavy double WOD: AMRAP 15 5 Burpees 5 Pull-ups 10 KBS 10 Sit-ups HAPPY WODDING!!
Monday 01.12.15
Skill/Strength/Buy-in: TBD WOD: "Apple Jacks" Teams of 2 50-40-30-20-10 Hang Clean 115/75 Box Jump Overs Push Jerks T2B HAPPY WODDING!!
Friday 01.09.15
Skill/Strength/Buy-in: TBD WOD: Jackie 1000m Row 40 Thrusters 30 Pull-ups HAPPY WODDING!!