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Workout Of THE Day-10/15/2016
WOD: Part 1: Bench Press 8 Rep Max Part 2: Two Girls, One WOD: Amanda and Elizabeth, Partner WOD: 9-7-5 MU and Squat Snatch (ISO Holds of partners for reps: Top of MU Rings and bottom of OHS with...
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Workout Of THE Day-10/16/2016
WOD: Part 1: 15 min Gymnastics Practice of Choice Part 2: 12 min AMRAP: 5 Bear Complex (115/85), 10 Burpees OTB, 10 Wallballs (20/14), 20 D.U.
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Workout Of THE Day-10/17/2016
WOD: Part 1: Front Squat 1-RM Part 2: 14 min AMRAP: 20 Jumping Lunges, 10 DB Thrusters(5/35), 20 Mountain Climbers STRENGTH: Part 1: Back squat. 4 reps at 79% . 1 rep at 84% . 4 reps at 79% . 1 rep at...
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Workout Of THE Day-10/18/2016
WOD: Part 1: OTM 15 min: Strict Pull-Ups, V-Ups, Strict HSPU, they pick the rep scheme Part 2: Every 4 min for 20 min: 2 min of 6 burpees and calories. Must be completed in 2 min to move onto the next...
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Workout Of THE Day-10/19/2016
WOD: Part 1: Grace: 30 CJ for time (135/95) Part 2: 10 min Rest, 1-RM CJ STRENGTH: Part 1: Bench press 4 reps at 79% . 1 rep at 84% . 4 reps at 79% . 1 rep at 87% . 4 reps at 79% . 1 rep at 90% Part...
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Workout Of THE Day-10/20/2016
WOD: Part 1: Deadlift 1-RM Part 2: For Time: 400 Run, 80 KB Swing (70/53), 80 KB Forward In Place Lunges(70/53), 800m Run OLYMPIC LIFTING: Part 1: Full Snatch doubles to 90% Part 2: Max Push Press
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Workout Of THE Day-10/21/2016
WOD: 5 Rounds: 5 Strict HSPU, 10 Burpee Box Jumps Overs, 15 Wallballs (30/20), 20 Pull-Ups, 25 Cal on the Rower STRENGTH: Part 1: 8 X 90 seconds Complex. 2 hang squat cleans + 1 front squat + 2 split...
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Workout Of THE Day-10/22/2016
WOD: Part 1: Clean 6×4 @70% Part 2: 13 min AMRAP: Pull-Ups, Front Squat (155/105) (Any rep scheme, but whatever unbroken Pull-Ups have to them be unbroken Front Squat) *Write Scores on the board...
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Workout Of THE Day-10/23/2016
WOD: Part 1: Push Press 1-RM Part 2: 5 Rounds: 8 STO (155/105), 8 Clean (155/105), 8 OHS (155/105)
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Workout Of THE Day-10/24/2016
WOD: Part 1: 1500m Row Trial Part 2: 10 min AMRAP: 10 Thruster (95/65), 20 Double Unders, 3 min rest repeat for 5 min AMRAP STRENGTH: Part 1: KB stiff leg DL + 1 min elbow plank. 4X10 Part 2: 21 min...
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Workout Of THE Day-10/25/2016
WOD: Part 1: Back Squat 1-RM Part 2: For TIme: Front Squat (115/85), T2B 21-15-9-15-21 OLYMPIC LIFTING: Part 1: Power Snatch to 75% Part 2: Full Snatch to 95%. ( no misses attempt PR) Snatch Pulls 3×3...
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Workout Of THE Day-10/26/2016
WOD: Part 1: Back Squat 1-RM Part 2: For TIme: Front Squat (115/85), T2B 21-15-9-15-21 STRENGTH: Part 1: Alternating DB bench press 4X15 + 3 way arm raise X10 Part 2: 12 min amrap = 5 burpee muscle...
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Workout Of THE Day-10/27/2016
WOD: Part 1: Helen: 3 Rounds: 400m Run, 21 KB Swing (53/35), 12 Pull-Ups Part 2: For Time: 1200m Run, 63 KB Swing (53/35), 36 Pull-Ups OLYMPIC LIFTING: Part 1: Clean and Jerk doubles to 90% Part 2:...
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Workout Of THE Day-10/28/2016
WOD: Part 1: Bench Press 1-RM Part 2: 3 Rounds of 60 Total Reps, each unbroken : Deadlift @ 65%, Push-Ups, Burpees STRENGTH: Part 1: DB row 4X10 + DB pull over 4X10 Part 2: 21-15-9 power Hang clean...
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Workout Of THE Day-10/29/2016
WOD: Part 1: 1 mile Trial Time Part 2: 10 min rest, Karen: 150 Wallballs for TIme (20/14) OLYMPIC LIFTING: Part 1: Max Hang Snatch Part 2: OHS 3×3 with Max Hang Snatch
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Workout Of THE Day-10/30/2016
WOD: Part 1: Strict Press Heavy Triple, 12 sets to find Part 2: 3 Rounds: 5 min AMRAP, 2 Min Rest: 350m Row Buy In, then 10 DB Snatch (70/55), 2 Wall Walk
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Workout Of THE Day-10/31/2016
WOD: Nightmares Come True ! STRENGTH: Part 1: Deadlift 7X3 80 % + weighted box step ups 5X5 Part 2: 4 RFT 15 pull ups 5 hang power cleans + 5 front squat 175/105 OLYMPIC LIFTING: Part 1: Snatch from...
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Workout Of THE Day-11/1/2016
WOD: Part 1: EMOM 12 min: 5 Deadlift @ 40-50% 1RM Part 2: 3 Rounds: 30 T2B, 10 MU (Pull-Up + Ring Dips for Scaled), 5 Burpee MU (Scaled Burpee to touch point or jumping pull-up) OLYMPIC LIFTING: Part...
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Workout Of THE Day-11/2/2016
WOD: Part 1: 12 min EMOM: Rotate through 4 Turkish Get Ups, 12 Walking Lunges (KB by side, pick a weight), 18 ft HS Walk (HS Hold) Part 2: For Time: 10 KB Swing (70/53), 10 Bupree, 10 KB Swing, 20...
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Workout Of THE Day-11/3/2016
WOD: Part 1: 10 OTM: 3 CJ + 2 Jerks, 50-60% 1-RM CJ Part 2: Every 3 min, 15 min: 20 Box Jump Overs (30/24), Max Pull-Ups, C2B, or MU, (2:30 of work, 30 second rest) OLYMPIC LIFTING: Part 1: Full...
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