Workout of the Day
Monday 07.21
Strength/Skill/Buy-In: Front Squat 5x5 @ 85% {if you fail, reset to 75%} WOD: 3RFT 30 Sit Ups 30 KBS 30 Tuck Jumps 30 Goblet Reverse Lunges Rest 2 minutes HAPPY WODDING!
Friday 07.18
WOD: Lumberjack 20 20 Deadlifts Run 400m 20 KBS Run 400m 20 OHS Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps Run 400m 20 DB Squat Cleans Run 400m HAPPY WODDING!!
Thursday 07.17
Strength/Skill/Buy-In: Deadlfts 5x5 @ 75% 1RM WOD: {Partnered, switch every 30 seconds} 100 Double Unders 100 Ball Slams 100 Sit Ups 100 MBC 100 Dips 100 Double Unders HAPPY WODDING!
Wednesday 07.16
Strength/Skill/Buy-In: Split Jerk 1-1-1-1-1 WOD: 5 RFT 10 Ground to Overhead 10 Bar Burpees 10 Pull Ups HAPPY WODDING
Tuesday 07.15
Strength/Skill/Buy-In: Front Squat 5X5 @ 80% WOD: 40 WBS 30 KBS 20 Hand-release Push-ups 10 T2B 10 WBS 20 KBS 30 Hand-release Push-ups 40 T2B HAPPY WODDING!
Monday 07.14
Strength/Skill/Buy-In: Snatch practice, then establish 1RM WOD: Complete one of the following Fran variations 21-15-9 reps of: 95/65-lb. thrusters Pull-ups 15-12-9 reps of: 115/75-lb. thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135/95-lb. thrusters Bar...
Friday 07.11
WOD: 6 RFT 50 Double Unders 5 KB/DB Snatches, each arm 5 Pistols, each leg HAPPY WODDING.
Thursday 07.10
Strength/Skill/Buy-In: Deadlifts 5x5 @ 75% 1RM WOD: 5RFT 5 SDLHP 10 2 Push-up Burpees HAPPY WODDING!
Wednesday 07.09
Strength/Skill/Buy-In: Snatch practice WOD: EMOM 10 1 Hang Snatch, 3 OHS AMRAP 5 Snatch HAPPY WODDING!!
Tuesday 07.08
Strength/Skill/Buy-In: Front Squat 5x5 @75% 1RM WOD: AMRAP 10 100 Squats 50 Sit Ups 25 Lateral Plate Jumps 2 Muscle Ups (10 Pull-ups, 10 Dips) HAPPY WODDING!!