Workout of the Day

WOD Three rounds of: 30 Burpees 20 Power snatch 75/55 30 Box jump, 24/20 20 Pull-ups 30 KB Swing 55/35

Strength 5 Cycles 7 x Strict Ring Dip 30 sec x Handstand Hold 7x   Strict Toe to Bar or practice KIPPING if you don’t already have a good kipping toe to bar. (Sub V-Up with a controlled descent, don’t let feet touch floor) WOD 30 Thruster 75/55 3-Rope Climb 20 Thruster 95/65 2-Rope Climb 10 Thruster  135/95 1- Rope Climb *Sub… Read more »

Strength On the minute every minute for 10 min 4 High Hang Power Snatch WOD 3 Rounds Run 400m 60 Double Under Rest 2min 3 Rounds 30 Wall ball Sit Up 10 Deadlift 285/195 or 70% Max Count total time including rest. * If class is large start at either min WOD

Super Set Wednesday 5 Rounds (increase weights each round…if you can) Good Morning x8Reps   (start at 35-40% max back squat and move up) Sots Press x8Reps (start with a bar) WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups w release 30 Squats 15 Pull-ups 30 Push-ups 45… Read more »

Strength Deadlift OTMEM for 10 min 3 Deadlift (must be a 3x tap) 80%-85% Max WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups w release 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups… Read more »

Strength Push Jerk 1-1-1 WOD 10.9.8.7.6.5.4.3.2.1 Power Clean 135/105 Burpee Box Jump 24/30

Strength Front Rack Weighted Step (measure box to allow hip joint below knee)(don’t push off floor, push into box) 5 sets 12 reps (6 each leg) in between each set perform 30 hollow rocks WOD “Nancy” 5 Rounds Run 400m 15 OHS 95/65  

HERO WOD SUNDAY COME AND GET IT! Only those who show up find out what the WOD is!

In teams of 2 complete the following for time: 200 KB SWING 55/35 150  Wall balls, 20# (14#) 100  Shoulder to overhead 75# (55#) 75    Partner facing hand off Med-ball Sit Up (extend medball overhead to the floor)  One person working at a time. Partition any way possible!

Strength  Hang Snatch 3-3-3-3-3-3-3-3   WOD Run 400 21 deadlift (255/185 or 65%max) 63 double under Run 400 15 deadlift 45 double under Run 400 9 deadlift 27 double under