Workout of the Day

Saturday, September 22, 2018

GYMNASTICS “Rope Climb” A) Rope Pull Ups 3-5 X 6 B) Legless or Froggie RC (1/2 Rope) 1 X 10 C) Foot Lock RC Squats 10 X 3 D) Rope Climbs 1 X 6 MAIN WOD “NATE Jr” AMRAP in… Read more »

Friday, September 21, 2018

MAIN WOD In partners for time: 21,15,9,3 Hang Snatch 105/75 21,15,9,3 Overhead Front Lunge /leg then, immediately; 1000m Ski Erg [first come first serve] or 2000m Air Bike [first come first serve] If at anytime during the work out the… Read more »

Thursday, September 20, 2018

MAIN WOD EMOM M1 10 2xDB Thruster 35/20 M2 2,4,6.. Power Clean 115/85   COMP WOD EMOM M1 10 2xDB Thruster 50/35 M2 2,4,6.. Power Clean 155/105

Wednesday, September 19, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Wall Walk + Wall facing HSPU 1+3 X 6 B) Skill Strength HSPU (Kipping) 5-10 X 5 C) Strength C1) DB Side Raises 10 X 5 C2) Band or DB Tricep Extension 10 X… Read more »

Tuesday, September 18, 2018

MAIN WOD 3 Rounds AMRAP 3 mins 5 Thrusters 95/65 5 Front Squats 5 Push ups then, immediately; In 3 mins 650/450m Row Repeat X 3   COMP WOD 3 Rounds of AMRAP 3 mins 5 Thrusters 135/95 5 Front… Read more »

Monday, September 17, 2018

MAIN WOD In Partners, EMOM [21 mins] M1 5 Synchro Toes to bar M2 5 HSPU EACH [simultaneous] M3 10 Synchro Wall Ball   COMP WOD In Partners, EMOM [21 mins] M1 5/3 Synchro Bar MU M2 5 Strict HSPU… Read more »

Sunday, September 16, 2018

GYMNASTICS A) Legless Rope Climb (10 Min MAX) 5-7 reps (no more than 90 seconds rest between) B) Ring Push Up Complex (8 Min) 5 Push ups then hold Hollow for 15 seconds X 6 C) DB Side Lateral Raises… Read more »

Saturday, September 15, 2018

GYMNASTICS “HS Walk” A) Wall Walks w/ shoulder taps 8-10/side X 5 B) HS Holds w/ scissor kick 5/leg X 5 C) HS walk off wall assisted max X 6 D) HS Holds on floor 1 X 10 E) HS… Read more »

Friday, September 14, 2018

MAIN WOD For time: 50,40,30,20,10 Double unders 7 Toes to bar 5 2xKB Front Squats 55/35   COMP WOD Hunters Club 1:00PM or 6:30PM

Thursday, September 13, 2018

MAIN WOD For time, In Partners: 3 Front Squat 135/95 3 Chest to bar 3 HSPU 100m 2xKB Loaded Carry 55/35 6 Front Squat 6 Chest to bar 6 HSPU 200m 2xKB Loaded Carry 9 Front Squat 9 Chest to… Read more »