Workout of the Day
Tuesday 09.29.14
Strength/Skill/Buy-in: Handstand practice WOD: {Partnered} AMRAP 2 (for each movement) Wall Walks Box Jumps Pull ups Squats Push ups rest 2 min, then repeat HAPPY WODDING!
Monday 09.28.14
Strength/Skill/Buy-in: Movement practice WOD: 20 OHS 20 Thrusters 20 Push Jerks 20 Hang Power Cleans 20 SDLHP *EMOM 5 bar over Burpees HAPPY WODDING! Photo: Leigh Skaggs
Friday 09.26.14
WOD: 3 RFT 30 Squat Cleans 95/65 30 Pull-ups 800m run HAPPY WODDING!!
Thursday 09.25.14
Skill/Strength/Buy-in: Coach's Choice WOD: AMRAP 3 20 American KBS 40 Sit Ups 60 Russian KBS 80 Double Unders -Rest 3 Minutes- AMRAP 6 20 American KBS 40 Sit Ups 60 Russian KBS 80 Double Unders -Rest 3 Minutes- 1 RFT 20 American KBS 40 Sit Ups 60 Russian KBS 80...
Wednesday 09.24.14
Strength/Skill/Buy-in: Power Clean and Jerk WOD: AMRAP 9 20 G2OH 7 Bar-facing Burpees 15 G2OH 7 Bar-facing Burpees 10 G2OH 7 Bar-facing Burpees AMRAP G2OH HAPPY WODDING!
Tuesday 09.23.14
Strength/Skill/Buy-in: Pull Up/Muscle Up practice WOD: AMRAP 6 10 T2B 20 Double Unders EMOM 6 Evens 15 Push Ups Odds 40 sec Hollow holds AMRAP 6 200m run 10 Pull Ups HAPPY WODDING!!
Monday 09.22.14
Strength/Skill/Buy-in: Deadlift 5x5 @ 80% WOD: AMRAP 11 WBS Box Jumps Deadlifts Rep scheme 3,6,9........ HAPPY WODDING!! Photo: Leigh Skaggs Photography
Friday 09.19.14
WOD: Jason 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups HAPPY WODDING!!
Thursday 09.18.14
Strength/Skill/Buy-in: Single Arm Snatch {kettle bell or dumbbell} WOD: 4RFT 5 KB Snatch, each arm {10 Total} 10 Goblet Squats 20 Weighted Step Ups {single arm, switch every 5 reps} 30 Sit Ups 400m run HAPPY WODDING!
Wednesday 09.17.14
Strength/Skill/Buy-in: Snatch practice WOD: 5 rounds 3 High Hang Squat Snatch 95/65 5 KBS (American) 7 Pull ups (go strict as long as possible) Fence to Fence Single-arm Farmers Carry (switch arms halfway) HAPPY WODDING!