Workout of the Day

Thursday, May 17, 2018

MAIN WOD In partners: 3 rounds 400m Run [as a pair] 12 Pull ups [Div AW] 50′ HS walk [assisted]   COMP WOD 3 Rounds 400m Run 12 Muscle ups 50′ HS Walk

Wednesday, May 16, 2018

SURPRISE WEDNESDAYS   GYMNASTICS A) Bar Complex 5 Toes to Bar + 3 Bar Muscle Ups B) Ring Muscle Ups 4 X 3 Sets C1) KB Bent Over Row 8/side X 3 C2) Butterfly Raises 10 X 3 D) Coaches… Read more »

Tuesday, May 15, 2018

MAIN WOD “Grizzly Bear” 5 rounds for time 7 unbroken sets of: 1 Power Snatch 1 Overhead Squat 1 Back Squat 1 Behind neck Snatch grip Push Press 1 Hang Squat snatch Score: Combined weight for all 5 rounds. All… Read more »

Monday, May 14, 2018

MAIN WOD Every 5 mins [30mins] M1-5 200m Run 8 2xDB Thruster 35/20 8 Burpee over box 8 2xDB Thruster 8 Burpee over box 200m Run M6-10 rest   COMP WOD Every 5 mins [30mins] M1-5 200m Run 8 2xDB… Read more »

SUNDAY, MAY 13, 2018

HUNTER’S CLUB (10:00AM) “Engage in combat fully determined to die and you will be alive; wish to survive in the battle and you will surely meet death.”   GYMNASTICS (11:30AM) A) Skin The Cats 4 X 3 Sets B) Weighted… Read more »

SATURDAY, MAY 12, 2018

GYMNASTICS (9:00AM) A) Box HS Walk Clock Drill 4 Full Rotations X 3 B) HS Balance on wall or on Floor 35-45 Seconds C) HSPU/Push Up Complex 1 Strict HSPU + Max Kipping HSPU + Max Push Ups X 3… Read more »

FRIDAY, MAY 11, 2018

MAIN WOD In Partners 27,21,15,9 Row cals 2xDB Thrusters 35/20 Box Jumps Every time the DUMBBELLS rest anywhere other than the shoulders, chest or at the sides: both partners run 400 m.   COMP WOD (JUST SHOW UP AT 1:00PM… Read more »

THURSDAY, MAY 10, 2018

MAIN/COMP WOD Every 3 mins [21 mins] 200m Run 1 Snatch *Select any weight for snatch. It can go up but not down. **Score is Snatch weight lifted total over all 7 sets, minus snatches missed. ***Only 1 snatch attempt… Read more »

WEDNESDAY, MAY 9, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Bar Complex 5 Toes To Bar + 5 Pull Ups + 3 C2B X 5 Sets B) Bar Muscle Up 3 Sets Max Reps C1) Feet on Box Ring Rows 15 X 3 C2) Bar… Read more »

TUESDAY, MAY 8, 2018

MAIN WOD In partners: 3 rounds For time 5 Ring pull ups – while partner does: 15 wall balls 10/arm DB Overhead Squat EACH 35/20 – while partner does: 5 toes to bar 15cals Row EACH – while partner does:… Read more »