Workout of the Day

Thursday, August 23, 2018

MAIN WOD AMRAP 20 mins 5 Hang snatch 95/65 7 Overhead Squats 10 Alt Overhead Front lunge 60s Rest   COMP WOD AMRAP 20 mins 5 Hang snatch 115/85 7 Overhead Squats 10 Alt Overhead Front lunge 60s Rest

Wednesday, August 22, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Strict HSPU (face to wall) 5-7 reps X 7 (15 min) B1) Paralette L-Sit/Knee tuck (positioning is key!!! hip in front of hands!!!! It’s supposed to be hard…) 15-25 sec X 3 (10 Min) B2)… Read more »

Tuesday, August 21, 2018

MAIN WOD 2 rounds AMRAP 3 mins 5 Deadlift 185/125 5 burpees over bar Rest 3 min AMRAP 3 mins 5 Box Jump 5 Pull ups Rest 3 min AMRAP 3 mins 100m run Rest 3 min   COMP WOD… Read more »

Monday, August 20, 2018

MAIN WOD EMOM cycle through [24 mins] M1 – 5 toes to bar + 20 Double unders M2 – 12/10 Cal row M3 – Rest   COMP WOD EMOM cycle through [24 mins] M1 – 5 toes to bar +… Read more »

FRIDAY, AUGUST 17, 2018

MAIN WOD In partners: 4 rounds for time: 800m Run [min 200m length before switching partners] 10 2 X KB Front Squats EACH 55/35 30 Double unders EACH   COMP WOD HUNTERS CLUB @ 1:00PM or 6:30PM

THURSDAY, AUGUST 16, 2018

MAIN WOD EMOM M1 – 3 Ring Pull up + 5 Hang Snatch 55/35 M2 – 7 Toes to bar + 6 Hang Snatch M3 – Rest M4 – 3 Ring Pull up + 7 Hang Snatch M5 – 7… Read more »

WEDNESDAY, AUGUST 15, 2018

SURPRISE WEDNESDAY   GYMNASATICS A) Strict HSPU (face to wall) 3-5 reps X 10 (15 min) B1) Paralette L-Sit 10-20 sec X 3 (10 Min) B2) Arch Hold (supermans) 45-60 sec x 3 C1) HS Shoulder Touches (back to wall)… Read more »

TUESDAY, AUGUST 14, 2018

MAIN WOD In partners: 10 min AMRAP 80′ KB Goblet Walking Lunge 70/55 40′ Assisted HS walk Rest 5 mins Then, in partners, 2 rounds EACH for time [10min TC] 15 KB Russian Swing 70/55 10 Burpee 5 Pull ups… Read more »