Workout of the Day

FRIDAY, JUNE 29, 2018

MAIN WOD EMOM alternate [21 mins] M1) 1-3 HSPU M2) 5 Russian KB Swing 70/55 + 5 American KB Swing + 5 Box Jump M3) 100m Run   COMP WOD HUNTERS CLUB @ 1:00PM OR 6:30PM  

THURSDAY, JUNE 28, 2018

MAIN WOD For time: 9,7,5 C2B Hang Snatch 75/45 Rest 3 mins 12,9,6 Pull ups Clean and Jerk 75/45   COMP WOD For time: 9,7,5 Bar MU Hang Snatch 95/65 Rest 3 mins 12,9,6 C2B u/B Clean and Jerk 95/65

TUESDAY, JUNE 26, 2018

MAIN WOD In Partners [2 or 3] EMOM In 1 minute do: 1,2,3.. Synchro Overhead Squat 75/45 1,2,3.. Synchro Burpee over bar Then immediately after: EMOM 1,2,3.. Ring Pull ups each Partners use same rings In case of a team… Read more »

MONDAY, JUNE 25, 2018

MAIN WOD For weight: E3MOM for 7 rounds (21 mins) 1 snatch any weight 15 wall balls 21 deadlift Run 100m Score is total weight lifted in all snatches. Snatch only counts if round is completed. Same weight for deadlifts… Read more »

Sunday, June 24, 2018

GYMNASTICS A) Shoulderstands 10 X 4 B) Box 1 Leg Extensions 10 Sec hold each leg X 5 C) 3 Toes To Bar ever 5-10 Seconds for 5 Mins (That’s 60 rounds at 5 sec and 30 rounds at 10… Read more »

Saturday, June 23, 2018

GYMNASTICS A1) Paralette Push Ups w/ heavy weight (maltese) 5-7 X 6 (10 mins) A2) Max Strict Wide Grip Pull Ups X 6 B1) Hanging Strict L-Sits 5 X 5 B2) Black Burns 3 Sec Hold in each Position 5,5,5… Read more »

Friday, June 22, 2018

MAIN WOD Against a 12-Minute Running Clock: 3 rounds of: 12 Chin Over The Bar Pull-Ups 12 Alternating Dumbbell Snatches (50/35 lbs) immediately followed by… 3 rounds of: 8 Chest to Bar Pull-Ups 12 Alternating Dumbbell Snatches (50/35 lbs)  … Read more »

Thursday, June 21, 2018

MAIN WOD For time: 27 Clean and Jerk 65/45 24 Thrusters 21 Burpee over bar 18 Snatch 15 Overhead squat 12 Toes to rings/bar 9 Shoulder 2 Overhead 6 Front Squat 3 Overhead front lunges per leg *** Every 40s:… Read more »

Wednesday, June 20, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Wall walk with HS Hold (5 Min) 15 second holds B) Box HS Clock Drill (10 Min) 5 rotations X 3. Rest as Needed C) Kick up to HS Hold on floor (5 Min) 10… Read more »