Workout of the Day

THURSDAY, JULY 19, 2018

MAIN WOD In 4 mins: 6,9,12 Snatch 95/65 Pull ups 1 min rest In 4 mins: 20 Wall Balls 20 Overhead Squats 200m Run No finish = no score   COMP WOD In 4 mins: 6,9,12 Snatch 135/95 Bar MU… Read more »

WEDNESDAY, JULY 18, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) HS Walk Practice with AB mat between feet (12 min) Need to practice the extension getting into the HS. Use wall if needed and just do HS holds with AB mat B) 50 HSPU in… Read more »

TUESDAY, JULY 17, 2018

MAIN WOD In 5 mins 2 TnG Cluster max 3 mins rest, then: 5 rounds for time: 5 HSPU 7 Toes to bar 9 TnG Deadlift Cluster weight Rest 2 mins   COMP WOD In 5 mins 2 TnG Cluster… Read more »

MONDAY, JULY 16, 2018

MAIN WOD AMRAP 1min Shoulder to overhead 95/65 Rest 2 min AMRAP 1min Chest to Ring Rest 2 min AMRAP 1min Hang Squat Clean 95/65 Rest 2 min AMRAP 1min Overhead Squat Rest 2 min Then: Repeat all 4 AMRAPs… Read more »

SUNDAY, JULY 15, 2018

GYMNASTICS Legless Rope Climbs X Max Reps in 6 mins B) Ring Push Up Complex Max Push ups 20 Sec On – 10 Sec Off – 20 Sec On X 7 Rest 90 sec rest between sets ” C1) 20… Read more »

SATURDAY, JULY 14, 2018

GYMNASTICS A) Max HS hold (abmat between legs) 10-15 reps (12 Mins) B1) 20 Hollow Body Lat Pul Down X 3 (15 Mins) B2) 20 Arch Raises (hold 3 seconds at top) X 3 C) 1-3 STRICT T2B + 3-5… Read more »

FRIDAY, JULY 13, 2018

MAIN/COMP WOD DEATH BY EMOM M1 12/10 Cal Row M2 1,2,3.. Alt 1 leg squat [from box or floor] or Dips Switch Minute 2 movements as needed/wanted   HUNTERS CLUB @ 1:00PM AND 6:30PM  

THURSDAY, JULY 12, 2018

MAIN WOD 3 rounds AMRAP in 5 mins 21 Toes to bar 15 HSPU 9 Ring Pull ups Max Shuttle Sprints Rest 5 mins Only Shuttle Sprints count as points   COMP WOD 3 rounds AMRAP in 5 mins 21… Read more »

WEDNESDAY, JULY 11, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Strict HSPU (face to wall) 5-7 reps X 6 (15 min) B1) 20 KG Plate L-Sits 20-30 sec X 4 (10 Min) – rest 30 seconds before OH lunges B2) 20 KG Plate Overhead Lunges… Read more »

TUESDAY, JULY 10, 2018

MAIN WOD In Partners: For time: 21,15,9 Thruster 95/65 Toes to bar Rest 3 mins 12,9,6 Shoulder 2 Overhead Hang Clean Rest 3 mins 7,5,3 Chest to bar Front Lunges /leg [back rack]   COMP WOD “Bareback” In Partners: For… Read more »