Workout of the Day
Monday 06.09
Every 90 seconds 10 rounds of 1 Power Snatch into back rack + 1 Snatch Balance + 1 Overhead Squat WOD: AMRAP 12 15 OHS 75/55 (barbell taken from the floor) 15 Box Jumps 24″/20″ HAPPY WODDING!
Friday 06.06
WOD: "Nasty Girls" 3RFT 50 Squats 7 Muscle Ups 10 Hang Power Cleans HAPPY WODDING!!
Thursday 06.05
Deadlift 3-3-3-3 WOD: with a partner, 5 rounds each Partner 1- 20 WBS 5 Deadlifts Partner 2- Fence to Fence Overhead carry {one drop = 5 Burpee penalty for partner} HAPPY WODDING!
Wednesday 06.04
Snatch Balance; 20 minutes to ramp up to heavy singles WOD: Randy 75 Power Snatches Cash Out: Dead Bugs HAPPY WODDING!
Tuesday 06.03
Kipping practice WOD: Teams of 3, complete the following 50 Shoulder to Overhead 115, 95, 85 50 Front Squats 50 Pull ups 50 S2OH 95, 75, 65 50 FS 50 PUs 50 S2OH 65, 55, 45 50 FS 50 PUs 50 S2OH 45, 35, 25 50 FS 50 PUs HAPPY WODDING!
Monday 06.02
Better late than never.. 😉 Clean practice WOD: 5RFT 5 Squat Cleans 20 Walking Lunges 400m Run HAPPY WODDING!
Friday 05.30
Deadlift, 5-5-5 WOD: “Partner Bradshaw” 10 RFT 3 HSPU 6 Deadlifts 225/155 12 Pull Ups 24 Double Unders {partners alternate rounds} HAPPY WODDING!
Thursday 05.29
Max Effort Chin Ups X 3 WOD: 5RFT 200m Sprint Turkish Get Ups {heavy, 2 each arm} HAPPY WODDING!
Wednesday 05.28
Back Squat 5-3-2-2-1-1-1 WOD: {with slam ball} 30-20-10 WBS Sit Ups HAPPY WODDING!
Tuesday 05.27
Whew, hope everyone's recovered from Murph! 😉 Clean work WOD: 21-15-9 Power Clean 135/95 Dips HAPPY WODDING!