Workout of the Day

THURSDAY, OCTOBER 19, 2017

MAIN WOD In partners: EMOM 20 mins M1 – 1 X 18′ Assisted HS Walk EACH M2 – 4 Synchro wall walk   COMP WOD In partners: EMOM 20 mins M1 – 1 X 18′ HS walk M2 – 3 Synchro… Read more »

WEDNESDAY, OCTOBER 18, 2017

SURPRISE WEDNESDAY   GYMNASTICS A) bar mu beatswings 3 X 3 pushing DOWN on the bar as you rise up, goal is to try to get your chest above the bar in your swing B) banded bar mu transitions 3… Read more »

TUESDAY, OCTOBER 17, 2017

MAIN WOD In partners, alternate each min EMOM 9 Wall balls 6 Burpees 3 Toes to bar Alternate Partners each min until failure   COMP WOD (HUNTERS 6:30PM) In partners, alternate each min EMOM 9 Wall balls 6 Burpees 3m/1-2f Ring MU… Read more »

MONDAY, OCTOBER 16, 2017

MAIN WOD 7 rounds Row max cals in 90s 120s rest rest/setup/warm up 5 mins For WEIGHT 9 – 6 – 3 T’n’G Snatch Overhead Squat Time cap: 5 mins     COMP WOD 7 rounds Row max cals in… Read more »

SUNDAY, OCTOBER 15, 2017

GYMNASTICS   butterfly pull ups 3-10 X 5 sets (10 MINS) (remember to leave toes in front as long as possible until you pull through) Go for speed kick to handstand balance against wall or free standing 2 X 4… Read more »

SATURDAY, OCTOBER 14, 2017

MAIN/COMP WOD In Partners, divided any way: 7 rounds for time: 7 Deadlifts 45/30 7 Cleans 7 Front Squats 7 Shoulder to overhead Every 60s Resting Partner does: Row 12/10 cals If the bar touches the floor at any point… Read more »

FRIDAY, OCTOBER 13, 2017

MAIN WOD AMRAP 20 mins 27 Hang Snatch 20/15 27 Burpee 21 Snatch 30/20 21 Burpee 15 Snatch 40/25 15 Burpee 9 Snatch 50/30 9 Burpee 1 Snatch 60/35 1 Burpee 1 Snatch 60/35 1 Burpee Repeat 1 snatch, 1… Read more »

THURSDAY, OCTOBER 12, 2017

MAIN/COMP WOD In Partners For time: Row 10,000m while also doing: 5 rounds for time: 30 Americanos 20 wall balls 10 Hand release push ups

WEDNESDAY, OCTOBER 11, 2017

MAIN WOD For time: 1000 Double unders every 60s rest 60s   COMP WOD For time: 1000 Double unders Every 60s: 1,2,3,4… Muscle ups   GYMNASTICS   A) ROPE CLIMB 15 MINS TO WORK ON LEGLESS B1) WEIGHTED PULL UP… Read more »

TUESDAY, OCTOBER 10, 2017

MAIN WOD In Partners 21,18,15,12,9 6′ KB OH Walking Lunge 35/20 HSPU Every 60s Resting Partner does: 8 wall balls   COMP WOD (HUNTERS CLUB 6:30PM) In Partners 21,18,15,12,9 6′ KB OH Walking Lunge 55/35 8”/4” def HSPU Every 60s… Read more »