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LABOR DAY HERO WOD-09/04/2016
“Rogue DT”: in pairs of two complete for time: 5 rounds of DT 12 deadlifts 155/135 9 hang power cleans 6 push jerks 1 mile burden run (with slamball 35/25- one ball per team) 5 rounds of DT...
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Workout Of THE Day-09/06/2016
WOD: Part 1: Front Squat Heavy Triple (18 min) Part 2: 12 min AMRAP: 8 Power Cleans (185/125), 200m Run Olympic Lifting: Power Clean and Power jerk to 85%, Jerk from rack 85-100%
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Workout Of THE Day-09/07/2016
WOD: Part 1: 15 min OTM: 3 MU/5 C2B Part 2: Every 5 min for 15 min: 3 min of max Wallball, 2 min rest of which during burpees for every rep shy of 50 wallballs (can use 30/20lb ball if desired)...
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Workout Of THE Day-09/08/2016
WOD: Part 1: 15 min OTM: Min 1: 25 ft HS Walk (HS Hold on wall 20-25 seconds) Min 2: 8-12 T2B, Min 3: 5 Tall Box Jumps Part 2: Every 5 min for 20 min: 750m Row Sprint OLYMPIC LIFTING: Hang Snatch...
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Workout Of THE Day-09/09/2016
WOD: COACHES SURPRISE (Bring your running shoes, and your lifting shoes, you are going to need both) “It has been recommended by Coach Beebs that people should try to arrive a little early to do any...
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Workout Of THE Day-09/10/2016
WOD: Part 1: Push Press Heavy Triple (14 min) Part 2: Partnered: For Time: 100 STO 135/95 (Partner OH Lock Out), 50 Thrusters 135/95 (Parnter Front Rack) , 100 Burpees (Partner Plank) OLYMPIC LIFTING:...
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HERO WOD-09/11/2016
HOTSHOTS 19: Six Rounds for time of: 30 Air Squats 19 Power Cleans at 135/95 lbs 7 Strict Pull Ups 400 meter run
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Workout Of THE Day-09/12/2016
WOD: Part 1: Snatch 5×6 @60% Part 2: 12 min AMRAP: 20 Cal Row, 15 Snatch (135/95), 10 T2B STRENGTH: Part 1: Deadlift. 6-75% 4-80% 2-85% 6-78% 4-83% 2-88% Part 2: 14 min cap. 30-20-10 Push Press/ Front...
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Workout Of THE Day-09/13/2016
WOD: Part 1: Every 4 min, 3 min work 1 rest, 16 min: 400m Run, max Burpees Part 2: 11 min AMRAP: 30 DU, 20 KB Swings (53/35), 10 Box Jumps (24/20) *80/60 Cal Row Buy-In minus total burpees completed...
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Workout Of THE Day-09/14/2016
WOD: Part 1: Back Squat 6×4 @78-80% Part 2: 14 min AMRAP: Partnered: Thruster (45/35), Back Squat (155/105) *Reps is total Thrusters done. Thrusters can not start till the other partner has done 10...
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Workout Of THE Day-09/15/2016
WOD: Part 1: Jerk 6×4 @70% Part 2: 15 min AMRAP: Teams of 3: Farmers Carry (53/35) 20 Ft, 8 Hang Power Clean (135/95), Waiters Carry Back OLYMPIC LIFTING: Power Snatch triples to 75%, Jerk from Rack...
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Workout Of THE Day-09/16/2016
WOD: Part 1: Bench Heavy Triple (15 min) Part 2: 4 Sets: 3:30 min on, 1:30 off, 4 Ring Dips, 8 Ring Row (Can be done on MU Rings with Dips at the top of MU and Ring Pull-Ups) STRENGTH: Part 1: Push...
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Workout Of THE Day-09/17/2016
WOD: Part 1: Heavy 1-RM Clean and Jerk Part 2: For Time: 4 Rounds: 25 Wallball (30/20), 20 T2B, 400m Run 20 min Time Cap OLYMPIC LIFTING: Full Snatch to MAX, 3 attempts per weight rising bar. Back...
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Workout Of THE Day-09/18/2016
WOD: Part 1: DB Strict Press 1-RM Part 2: 5 Rounds: 6 Step Overs, 6 DB Hang Cleans, 6 Push Press, 6 STO, all with 55/35 lb DBs
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Workout Of THE Day-09/19/2016
WOD: Part 1: Deadlift 6×4 75% Part 2: 6 Rounds for Time: 12 Box Jump Overs, 6 Burpee Box Jump Overs STRENGTH: Part 1: Back Squat 82%X5-88%X3-93%-2-85%X5-90%-3-95%X2 Part 2: 5 min amrap 10 DL...
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Workout Of THE Day-09/20/2016
WOD: Part 1: Death by Thruster @ 50% 1-RM Part 2: 2 Sets: 4 min on, 2 off: 15 Clean and Jerk (135/95), Max Front Squat (135/95) OLYMPIC LIFTING: Full Snatch to 90%. Behind the neck Jerk to 100%
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Workout Of THE Day-09/21/2016
WOD: Part 1: Snatch 6×4 @ 70% (Drop quick singles) Part 2: 2 Rounds Partnered: 20 OHS synced (115/75), 20 Pull-Ups synced, 20 Box Step Ups (115/75) synced, 20 Burpee Box Jumps synced STRENGTH: Part 1:...
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Workout Of THE Day-09/22/2016
WOD: Part 1: Front Squat Heavy Double (18 min) Part 2: 13 min AMRAP: 6 DB Squat Cleans (55/35), 6 HSPU, 6 T2B OLYMPIC LIFTING: Power Snatch, Overhead Squat. Push press to 75% of Max Jerk
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Workout Of THE Day-09/23/2016
WOD: Part 1: Sprints: 200×4, 400×2, Rest 1:00 between each Part 2: For Time: 400m Run, 25 DL (315/215), 800m Run, 20 DL, 1200m Run, 15 DL STRENGTH: Part 1: 12 min emom. min1 sled push M2 headstands M3...
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Workout Of THE Day-09/24/2016
WOD: Part 1: Jerk 7×3 @ 80% Part 2: For Time Partnered: 150 DU, 15 MU, 20 STO (155/105), 25 Thrusters (155/105), 30 Box Jumps Overs (24/20), 35 Cal Row, 30 Box Jump Overs, 25 Thrusters, 20 STO, 15 MU,...
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