Workout of the Day

FRIDAY, OCTOBER 12, 2018

MAIN WOD EMOM Alternate 20 min M1 4 HSPU 4 Toes to ring/bar M2 5 Fat bar cleans 95/65 5 Shoulder to overhead

THURSDAY, OCTOBER 11, 2018

MAIN WOD In teams of 2-4, for time: *1st Team member may start* 1000m Row 50 Thrusters 45/35 30 Pull ups *2nd team member may begin* 60 Wall Balls 60 KB Americanos 55/35 *3rd team member may begin* 35 Burpee… Read more »

WEDNESDAY, OCTOBER 10, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Peg Board (2-3 pegs up then back down) or (6 Peg Pull Ups) B) Skill Strength Counter Balance Alt. Pistol Progression 10 X 4 C) Strength DB Curl to OH Press 10 X 3… Read more »

TUESDAY, OCTOBER 9, 2018

MAIN WOD In Partners, 2 rounds: AMRAP 10 mins 1,2,3… Clean EACH 135/95 1,2,3… U/B Wall ball EACH Rest 3 mins   COMP WOD In Partners, 2 rounds: AMRAP 10 mins 1,2,3… Fat bar Clean EACH 135/95 1,2,3… U/B Wall… Read more »

MONDAY, OCTOBER 8, 2018

MAIN WOD In Partners, For time: Buy in: 100 Double unders Then immediately: 10 rounds 10 Burpees onto Plate 45/25 5 Toes to bar Buy out: 100 cals Bike or 60 cals Ski erg   COMP WOD In partners, For… Read more »

Sunday, October 7, 2018

GYMNASTICS A) Skill Handstand Hold Practice (watch video) B) Skill Strength “8 Min EMOM 25-50 ft HS Walk (If HS walking in not possible do this https://youtu.be/stT7wcUTKxQ )” C) Strength Straight Arm Press Downs 10 X 4 Alternating DB Hammer… Read more »

Saturday, October 6, 2018

GYMNASTICS “HSPU” A) Wall walks with Shoulder taps 7-10/side X 3 B) Wall facing HSPU 3-5 X 4 C) Box HSPU (focus on tripod position) 5-7 X 3 D) Freestanding HSPU to ab mat 1-2 X 8 E) Kipping HSPU… Read more »

Friday, October 5, 2018

MAIN/COMP WOD 8 rounds 2 min AMRAP: 7 Hang Power Snatch 75/55 5 Burpees over bar 3 Overhead Squats Rest 2 min Overhead Squats are Score.

Thursday, October 4, 2018

MAIN WOD In partners, AMRAP 25 mins: 5 Toes to bar/ring EACH 10 2xDB Thrusters EACH 35/20 15 Double unders EACH *Only one partner may work at a time **Full set of 5, 10 or 15 must be complete before… Read more »

Wednesday, October 3, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Strict Chest to Bars (Weighted) 3 X 5 B) Skill Strength 1 Beat Swing + 1 Kipping Pull Up + 2 BS + 2 Kipping PU + 3 BS + 3 Kipping Pull Up… Read more »