Workout of the Day
Tuesday 09.16.14
Strength/Skill/Buy-in: Deadlift 5x5 @ 75% of CF Total weight WOD: Every 2 minutes for 20 minutes, Perform 1 round of Cindy and Max Reps of MBC HAPPY WODDING!
Monday 09.15.14
Strength/Skill/Buy-in: Ramp up to heavy Split Jerk WOD: 10 S2OH @ 75% 200m run 9 S2OH 200m run etc, to 1 S2OH {descending ladder} HAPPY WODDING!!
Friday 09.12
Strength/Skill/Buy-in: OHS 80x2, 85x2, 90x2, 95x2 Rinse and Repeat WOD: Karen 150 WBS, for time. HAPPY WODDING!!
Thursday 09.11
Strength/Skill/Buy-in/WOD: CrossFit Total 500m row sprint x 2 HAPPY WODDING!
Wednesday 09.10
Strength/Skill/Buy-in: Snatch practice, ramp up to heavy singles WOD: EMOM 5 2 Snatches @ heavy working weight (80%+) AMRAP 10 1 Snatch 200m run HAPPY WODDING!
Tuesday 09.09
Strength/Skill/Buy-in: Pull Ups / Muscle Ups WOD: Max Rep for 2 min, each movement: KBS Burpees Pull Ups -rest 1 min- Repeat HAPPY WODDING!
Monday 09.10
Strength/Skill/Buy-in: Press, 6x3 @ 85% WOD: Death By WBS and Ball Slams HAPPY WODDING!
Friday 09.05
Strength/Skill/Buy-in: Rope Climbs WOD: "White" 5RFT 3 Rope Climbs 10 T2B 21 Overhead Walking Lunges 400m Run HAPPY WODDING!
Thursday 09.04
Strength/Skill/Buy-in: Press 5x5 WOD: AMRAP 20 10 Hanging Hip Touches 20 MBC 10 Handstand Shoulder Touches HAPPY WODDING!!
Wednesday 09.03
Strength/Skill/Buy-in: Squat Clean practice WOD: 8 RFT 1 Barbell Complex (1 Squat Clean/ 1 Hang Squat Clean/ 3 Push Presses/ 8 Back Squats) 50 Double Unders HAPPY WODDING!!