Workout of the Day
Tuesday 12.24.14
Happy Christmas Eve, everyone. Only a few classes today, just till noon. Gym is closed Christmas Day. Please have a merry and safe Holiday! WOD is TBD. HO HO HO!
Tuesday 12.23.14
Skill/Strength/Buy-in: Movement Review WOD: Twelve Days of Christmas HAPPY WODDING!!
Monday 12.22.14
Skill/Strength/Buy-in: 20 min to find a 1RM Clean WOD: AMRAP 20 Squat Clean ladder 95/65 *between every set, perform 1 wall walk HAPPY WODDING!!
Friday 12.19.14
Skill/Strength/Buy-in: Hang Snatch practice Build to heavy singles WOD: 40 WBS 1 Rope climb or Muscle-up 30 WBS 2 Rope climbs or Muscle-up 20 WBS 3 Rope climbs or Muscle-ups 10 WBS 4 Rope climbs or Muscle-ups HAPPY WODDING!!
Thursday 12.18.14
WOD: 30 HSPU 40 Pull-ups 50 KBS 60 Sit-ups 70 Burpees -then, not for time- 3x8 GHD Raises / Partner Glute-Ham Raises HAPPY WODDING!!
Wednesday 12.17.14
Skill/Strength/Buy-in: 3 x (weighted) Plank Holds Partner WOD: Alternate as necessary, trying to stay unbroken. 5 RFT 20 Deadlifts 30 T2B 40 Box Jumps HAPPY WODDING!!
Tuesday 12.16.14
Skill/Strength/Buy-in: Kipping/Butterfly Pull-up practice WOD: 4RFT 20 Overhead Walking Lunges 20 Goblet Squats 20 Pull-ups HAPPY WODDING!!
Monday 12.15.14
Skill/Strength/Buy-in: Clean practice WOD: AMRAP 10 10 SDLHP 10 Hand Release Push-ups AMRAP 10 10 Squat Cleans 10 HSPU HAPPY WODDING!! Photo: Leigh Skaggs
Friday 12.12.14
Skill/Strength/Buy-in: 5m row for calories WOD: 2rft F2F Sprint 25 Pull-ups F2F Sprint 25 Wall Balls F2F Sprint 25 Burpees HAPPY WODDING!
Thursday 12.11.14
Skill/Strength/Buy-in: Max Effort Front Squats @ Body weight WOD: 100 Hang Power Cleans 115/75 *15 Burpees for each time you drop the bar. HAPPY WODDING!!