Workout of the Day
Monday 08.18
Strength/Skill/Buy-in: Movement review/practice WOD: 5RFT 5 OHS 135/95 10 T2B 10 Hang Squat Cleans 135/95 20 Double Unders HAPPY WODDING!!
Friday 08.15
WOD: {Partnered} 6 RFT A. 6 Renegade Man Makers (push up, row L, row R, squat clean thruster) B. 12 pull ups First partner to finish rests. Each partner completes 6 rounds of each movement. HAPPY WODDING!
Thursday 08.14
Strength/Skill/Buy-in: Press 5X5 @ 80% WOD: TABATA Overhead Plate Lunges Sit Ups Ground to Overhead w/ Plate Air Squats HAPPY WODDING!!
Wednesday 08.13
Strength/Skill/Buy-in: Establish heavy Overhead Squat WOD: 4 rounds {NFT} 6 heavy Thrusters Partner Banded Sprint HAPPY WODDING!!
Tuesday 08.12
Strength/Skill/Buy-in: Clean practice, 20 minutes to establish heaviest 3-position clean WOD: 5 RFT 12 Dips 9 Power Cleans 135/95 6 Push Press 135/95 HAPPY WODDING!!
Monday 08.11
Strength/Skill/Buy-in: Establish 1RM Back Squat WOD: AMRAP 18 10 Pull Ups 20 Push Ups 30 Jumping Lunges 40 Sit Ups 1(x) Muscle Ups HAPPY WODDING!
Friday 08.08
WOD: FILTHY FIFTY 50 of each Movement Box Jump Jumping Pull-ups KBS Walking Lunges K2E Push Press Back Extensions WBS Burpees Double Unders HAPPY WODDING!!
Thursday 08.07
Strength/Skill/Buy-In: Establish 1RM Deadlift WOD: 100 Double Unders -then immediately- Diane 21-15-9 Deadlift HSPU HAPPY WODDING!
Wednesday 08.06
Strength/Skill/Buy-in: Snatch balance 1-1-1-1-1 WOD: EMOM 14 Odd: 7 OHS w/ 2 sec pause at bottom Even: 7 Strict Pull Ups or Ring Rows HAPPY WODDING!
Tuesday 08.05
Strength/Skill/Buy-In: Establish 1RM Front Squat WOD: {Teams of 3} 150 Front Squats 155/105 150 Pull Ups 150 KBS -1 works, 1 rests, 1 performs one of the following movements wall to wall: crab walk backward, crab walk forward, bear crawl, broad jumps- ...