Workout of the Day

SUNDAY, JULY 29, 2018

GYMNASTICS A) Rope Climbs 2 X 6 (15 Mins) Feet Can’t touch the floor between the 2 reps B) Ring Dip Positional Strength 3 X 5 Pause in bottom for 1 sec, pause in middle for 1 sec, and pause… Read more »

SATURDAY, JULY 28, 2018

GYMNASTICS A) 2-3 Strict Pull Ups every 20 seconds X 20 rounds (between 40-60 reps) B) 12 Min EMOM Alternating Odd – 6 Kipping HSPU Even – 20 Hollow Rocks C1) 8/side lateral raises X 5 C2) 8 Russian KB… Read more »

FRIDAY, JULY 27, 2018

MAIN/COMP WOD In partners: 7 RFT: Divided any way 12 Deadlifts 155/105 9 Hang Power Cleans 6 Shoulder to overhead Every 90s not counting the first 90s: 5 synchro bar facing burpees   HUNTERS CLUB AT 1:00PM AND 6:30PM

THURSDAY, JULY 26, 2018

MAIN WOD In 5 mins: 700/600m Row [1500/1300m bike] 20/17 Ring Pull ups Rest 3 mins AMRAP in 5 min Hang Snatch 115/80   COMP WOD AMRAP in 5 min Snatch 185/125 Rest 3 mins In 5 mins: 700/600m Row… Read more »

WEDNESDAY, JULY 25, 2018

SURPRISE WEDNESDAYS     GYMNASTICS A) HS hold practise on wall or floor with ABMat between legs 15-20 attempts (10-15 Mins) (the objective is to learn to find balance through pressing your hands into the floor and moving from your… Read more »

TUESDAY, JULY 24, 2018

MAIN WOD EMOM Alternate 20 mins M1 – 10 Wall Ball + 4 Pull ups M2 – 5 Shoulder to overhead 135/95 + 3 Burpee over bar   COMP WOD EMOM Alternate 20 mins M1 10 Wall Ball + 4/2… Read more »

MONDAY, JULY 23, 2018

MAIN WOD 4 rounds For time In partners: 100m BB Crucifix Walk EACH 135/95 200m 2xKB Farmers walk EACH 55/35 400m Refugee Run AS A TEAM 20/14 Yokes Bbs can be taken from rack   COMP WOD 4 rounds For… Read more »

SUNDAY, JULY 22, 2018

GYMNASTICS A) 50 Strict Pull Ups in sets of 3-5 reps rest 8-10 seconds between sets ONLY B) Box Drill Bar Beat Swings 10 X 5 (10 Min) C1) 15/side McGill Side Bridges X 3 (15 Min) C2) 15 Feet… Read more »

SATURDAY, JULY 21, 2018

GYMNASTICS A) Paralette Press to HS (Wall or floor) 10-15 reps (10 Mins) B) 10 Min EMOM Alt. (12 Mins) Odd – 3-7 Strict Pull Ups Even – 10-20 Push Ups C1) Bent Over Rows 6 X 5 (15 Mins)… Read more »

FRIDAY, JULY 20, 2018

MAIN/COMP WOD WARM UP EMOM 16 mins M1 100,100,200,200m run M2 9,7,5,3 Squat clean and jerk M3 5/leg Bulgarian Split Squats M4 3+5/arm Wall facing HSPU + HS Shoulder touches   For time: 30 Clean and Jerks 135/95