Workout of the Day

Tuesday, June 19, 2018

MAIN WOD In partners, 4 rounds EACH: Alternate full rounds of: 5 Pull up 7 Thruster 95/65 10 Burpee over bar One partner must complete all 3 movements before the other may begin.   COMP WOD In partners, 4 rounds… Read more »

MONDAY, JUNE 18, 2018

MAIN WOD AMRAP 3 mins 5 overhead squat (95/65) 10 wall ball Rest 2 mins AMRAP 3mins 5 Clean and Jerks 5 front squats Rest 2 mins AMRAP 3 mins 5 pull ups 10 burpee over bar Rest 2 min… Read more »

SUNDAY, JUNE 17, 2018

GYMNASTICS (WEEK 3 AND DAY 1) A) Legless Rope Climb (10 Min MAX) 3-5 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… Read more »

SATURDAY, JUNE 16, 2018

GYMNASTICS A) Press to HS (Wall) 10-15 reps (8 Mins) B) 7 Exercises 30 Sec on ; 30 Sec off X 2 Pistols Max Strict Pull Ups Max Kick up to HS Max Hold (wall of floor) Legless Rope Climb… Read more »

FRIDAY, JUNE 15, 2018

MAIN WOD 2o min time cap In partners, divided any way: 20 Burpees over Rower 50 cal row 20 Burpees over Rower 50 cal row in remaining time: Establish Snatch 1 RM   COMP WOD 14 min time cap 15… Read more »

THURSDAY, JUNE 14, 2018

MAIN WOD In Teams of 1-6 3 Rounds 10 Toes to Rings 15 Jumping Pull Ups/Pull Ups 20/17 Cals Air Bike Once one athlete has moved on to the pull ups, the next athlete may begin T2R/B. Same with moving… Read more »

WEDNESDAY, JUNE 13, 2018

SURPRISE WOD   GYMNASTICS A) Strict HSPU (back to wall) 5-7 reps X 7 (15 min) B1) Paralette L-Sit 15-25 sec X 3 (10 Min) B2) Arch Ups (supermans) 25-35 x 3 C1) HS Shoulder Touches (back to wall) 15-20/side… Read more »

TUESDAY, JUNE 12, 2018

MAIN WOD EMOM 5 mins 5 Deadlift [135/95] 7 half burpee 10 box jump EMOM 5 mins 3 Clean 7 burpee 10 Wall ball EMOM 5 mins 3 Shoulder to overhead 7 Pull up 10 Burpee COMP WOD EMOM 5… Read more »

JUNE 11, 2018

MAIN WOD AMRAP 3 mins Row meters Rest 3 min AMRAP 3mins Power snatch (75/55) Rest 3 mins AMRAP 3 mins 10 u/b wall balls Rest 3 mins AMRAP 3 mins Thruster (75/55)   COMP WOD AMRAP 3 mins Row… Read more »

SUNDAY, JUNE 10, 2018

GYMNASTICS Week 2 Day 4 A) Headstand Push to Plank 20 reps (5 Min) B) Wall Walk to Seven Position (bend at hips with arms locked out) on wall (8 Min) 10 sec hold X 5 C) Bar Complex (10… Read more »