Workout of the Day
Monday 06.23
Strength/Skill/Buy-In: Split Jerk Technique, Split Jerk 2-2-2-2-2 WOD: 5 RFT 10 Front Rack Lunges 115/85 10 Push Press 115/85 10 Jump Lunges 10 Jump Squats 10 Bar Facing Burpees 10 K2E HAPPY WODDING!!
Friday 06.20
1 Press, 2 Push Press, 3 Push Jerks 15 min to ramp up and find your heavy complex WOD: Jason 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups HAPPY WODDING!!
Thursday 06.19
With these hot temps, be sure to stay hydrated. Drink plenty of fluids throughout the day, not just before coming in to the box. 🙂 Back Squat 5x5 WOD: {Partnered} AMRAP15 A: 6 Renegade Man-Makers B: 50 Double Unders HAPPY WODDING!!
Wednesday 06.18
WOD: {Partnered} 100 KBS 100 Box Jumps 100 Dips 100 WBS 100 OHS A works, B holds a farmers carry, C rests HAPPY WODDING!
Tuesday 06.17
Clean practice Find 1RM WOD: 3RFT 10 Front Squat 185/135 15 T2B 20 Burpees HAPPY WODDING!!
Monday 06.16
2min total time L-sit Kipping practice WOD: {Increasing Ladder to 10} 1 HSPU 1 C2B 5 Squats, 2 HSPU 2 C2B 10 Squats, etc, etc HAPPY WODDING!
Friday 06.13
Wow. Sorry I'm late posting this. Somehow I totally missed my alert (which I have set in case I forget to post the blog). I blame it on Friday the 13th bad luck. Ha! WOD: DT 5RFT 12 Deadlifts 155/115 9 Hang Power Cleans 6 Jerks HAPPY WODDING!!...
Thursday 06.12
WOD: TABATA Push Press Burpees SDLHP V Ups *score is running total NOT lowest round HAPPY WODDING!
Wednesday 06.11
Deadlifts find your heavy triple (20 min) WOD: 10RFT 12 KBS 6 HSPU *EMOM 3 T2B HAPPY WODDING!!
Tuesday 06.10
Find a 1RM Front Squat WOD: AMRAP15 {partnered} Partner A: 9 Front Squats + Front Rack Hold at 9th rep, BB from ground Partner B: 10 Burpees + 10 Sit Ups round 1: 95/65 round 2: 115/80 round 3: 135/95 round 4: 155/110 round 5: 185/130 back to round 1 ...