Workout of the Day
Tuesday 09.02
Strength/Skill/Buy-in: Strict Pull Up WOD: {3 man team} 300 Squats (Rest: All Teammates hold the Bottom of a Squat) 250 Sit ups (Rest: All Teammates hold a Hollow Hold) 200 Burpees (Rest: All Teammates hold a Plank) 100 WBS (Rest: All Teammates hold the Bottom...
Friday 08.29
WOD: "Bell" 3 RFT 21 Deadlifts 185/135 15 Pullups 9 Front Squats 185/135 HAPPY WODDING!
Thursday 08.28
Strength/Skill/Buy-in: Press 5x5 @ 85%+ WOD: {3 person team} 120 Thrusters 300 Double Unders 120 Front-rack Lunges 1 person works, 1 rests, 1 hangs from bar HAPPY WODDING!
Wednesday 08.27
Strength/Skill/Buy-in: Establish heavy Hang Squat Clean, 15 min WOD: Heavy Elizabeth 21-15-9 Cleans @ 185 or 75% of strength rep Dips HAPPY WODDING!
Tuesday 08.26
Strength/Skill/Buy-in: Overhead Squat 80%x2, 85%x2, 90%x2, 95%x2 {x2} WOD: {Partnered} 8 Rounds 12 OHS 155/105 18 T2B 24 WBS 1 works, 1 rests {split reps as needed} HAPPY WODDING!!
Monday 08.25
Strength/Skill/Buy-in:Muscle Up WOD:25 Pull Ups 400m run25 Ball Slams 200m run w/ Slam Ball25 WBS 200m run w/ Wall Ball25 plate G2OH 200m run w/ plate25 KBS 200m run w/ Kettle Bell25 Burpees 400m runHAPPY WODDING!!
Friday 08.22
Strength/Skill/Buy-in:Press 5x5 @ 85%WOD:5 Push Up Plate Overs 10 Burpees, 10 Goblet Squats 10 Push Up Plate Overs 10 Burpees, 10 Goblet Squats 15 Push Up Plate Overs 10 Burpees, 10 Goblet Squats 20 Push Up Plate Overs 10 burpees, 10 goblet squats 25 Push Up Plate...
Thursday 08.21
Strength/Skill/Buy-in:Floor Press 5,3,2,2,1,1 WOD:5 RFT 7 DeadLifts 275/185 30 Air Squats 7 Strict HSPU HAPPY WODDING!
Wednesday 08.20
Strength/Skill/Buy-in:OHS 80% x 2, 85% x 2, 90% x 2 Repeat WOD:Ascending Ladder for 7 minutes20 DU then 1 Power Snatch 115/80 20 DU then 2 Power Snatches 20 DU then 3 Power Snatches... HAPPY WODDING!
Tuesday 08.19
Strength/Skill/Buy-in: Turkish Get-Up WOD: 21 Front Squats 135/95 21 KBS 400m Run 15 Front Squats 15 KBS 400m Run 9 Front Squats 9 KBS 400m Run HAPPY WODDING!