Workout of the Day
Tuesday 10.14.14
Skill/Strength/Buy-in: Split Jerk, Establish heavy singles WOD: 21-15-9 S2O C2B Pullups HAPPY WODDING!!
Monday 10.13.14
Class times--12 & 4pm only. Skill/Strength/Buy-in: Clean 1-1-1-1-1-1 WOD: {Partnered} AMRAP 22 12 Squat Cleans 12 Bar Over Burpees {switch every 6 reps; 1 works, 1 rests} HAPPY WODDING!!
Friday 10.10.14
Skill/Strength/Buy-in: Front Squat Max rep @ body weight WOD: {Partnered} 3RFT 40 Thrusters 30 Dips 20 Glute-Ham Raises HAPPY WODDING!
Thursday 10.09.14
Skill/Strength/Buy-in: Coach's choice WOD: Nicole-like AMRAP 20 400m run Max Effort*: T2B Push ups WBS *rotate your ME between each round. For example: run 400m, ME T2B; run 400m, ME pushups; etc. HAPPY WODDING!
Wednesday 10.08.14
Skill/Strength/Buy-in: Deadlift 5-3-3-2-1-1 WOD: 4RFT 45-second accumulated L-sit hold 20 Deadlifts 15 HSPU HAPPY WODDING!! Photo: Leigh Skaggs
Tuesday 10.07.14
Skill/Strength/Buy-in: Max Height Box Jump WOD: 30 Pull-ups – 60 Squats 25 Pull-ups – 50 Squats 20 Pull-ups – 40 Squats 15 Pull-ups – 30 Squats 10 Pull-ups – 20 Squats 5 Pull-ups – 10 Squats HAPPY WODDING!!
Monday 10.06.14
Skill/Strength/Buy-in: Snatch Pulls 2x3 reps at 90%, 1×3 reps at 100%, 1×3 reps at 105% Snatch 5x1 WOD: 5RFT 10 OHS 20 Burpees 30 Sit Ups HAPPY WODDING!
Friday 10.03.14
Skill/Strength/Buy-in: Floor Press Max reps @ bodyweight X 3 WOD: Fran 21-15-9 Thrusters Pullups HAPPY WODDING! Photo: Leigh Skaggs
Thursday 10.02.14
Skill/Strength/Buy-in: Snatch practice - ramp up to heavy squat snatch *Snatch Complex 1- Squat Snatch 1- Hang Squat Snatch 1- Overhead Squat 1- Snatch Balance Perform 5 sets of the complete complex @ 75% 1RM. Rest as needed between sets. WOD: 3RFT 400m run 12 K2E 12...
Wednesday 10.01.14
Skill/Strength/Buy-in: Front Squat 3-3-3-3-3 Increase weight every set, start at 75% WOD: 10-1 Ladder Hang Power Cleans WBS HAPPY WODDING!!