Workout of the Day
Monday 08.04
Strength/Skill/Buy-In: Press 5x5 @ 75% 1RM WOD: AMRAP 16 8 Shoulder to Overhead 135/95 10 Bar Over Burpees 10(X) Anchored Sit Ups {X = round (ex. 3rd round = 30 sit ups)} HAPPY WODDING!
Friday 08.01
WOD: 4RFT 6 Snatches 12 Pull ups 400m run HAPPY WODDING!
Thursday 07.31
Strength/Skill/Buy-In: Front Squat 5x5 @ 90% 1RM WOD: {3 Man Teams} AMRAP 20 50 Thrusters 50 Pushups 1 person works, 1 person rests, 1 person F2F Farmers Carry - 1 drop equals 3 Burpees for entire team. HAPPY WODDING!!
Wednesday 07.30
Strength/Skill/Buy-In: Clean & Jerk practice WOD: Double Grace 60 Clean & Jerks 135/95, for time. -{if any athlete feels Double Grace is dangerous or beyond a skill level, here is an alternate}- 50-40-30-20-10 Double Unders after every round,...
Tuesday 07.29
Strength/Skill/Buy-In: Deadlift 5x5 @ 85% 1RM WOD: 200m run 50 Squats 40 Burpees 200m run 75 Squats 30 Burpees 200m run 100 Squats 20 Burpees 200m run HAPPY WODDING!!
Monday 07.28
Strength/Skill/Buy-In: Press, establish 1RM WOD: {Partnered} 200 Sit Ups 150 WBS 100 Dips 1 person works, 1 person holds plank HAPPY WODDING!
Friday 07.25
Strength/Skill/Buy-In: 1-1-1-1-1 Snatch Grip High Pulls @ >1RM 1-1-1-1-1 Snatch @ 80% WOD: 10RFT 7 Snatches 7 SDLHP 20 Double Unders HAPPY WODDING!
Thursday 07.24
Strength/Skill/Buy-In: 1-1-1-1-1 Heavy Thrusters WOD: The “Bergeron Beep Test” EMOM, for as long as possible 7 Thrusters (75/55) 7 Pull-ups 7 Burpees {if less than 5 rounds, complete 7RFT} HAPPY WODDING!
Wednesday 07.22
Strength/Skill/Buy-In: Deadlift 5x5 @ 80% 1RM WOD: {Partnered} 30 WBS over pull-up bar {every drop = 3 Burpees each} 50 Alternating Box Jumps 80 KBS 100 Russian Twists HAPPY WODDING!
Tuesday 07.22
WOD: AMRAP 8 3-6-9-… HSPU T2B -Rest 2 minutes- AMRAP 8 3-6-9-… Pullups Jumping squats -Rest 2 minutes- AMRAP 8 3-6-9… Push ups Double Unders HAPPY WODDING!!