Workout of the Day

WOD 10.02.17

“Strength” Back Squat 3×10 (Building in weight each set) ME @ 80%   “Metcon” For Time: 20 Thrusters (95/65) 20 Sumo HP 20 Push Jerk 20 OHS 20 Front Squats *4 Burpees EMOM

WOD 09.29.17

“Metcon” Partner WOD Friday! 4 Rounds: 15 Deadlifts (185/125) 15 BoxJump (24/20) * Partner Holds Deadlift Bar While Partner does Box Jumps -Rest 3 Minutes- 4 Rounds: 15 Power Snatch (115/75) 15/12 Calorie Assault Bike * Partner Holds Over Snatch… Read more »

WOD 09.28.17

“Metcon” Early Birds vs Night Owls #9 For Time: 27-21-15-9 Reps: DB Facing Burpees  (Double Hop over first DB then Second) DB Thrusters (45/25) Masters 40+ (35/20) Beginners (35/15)

WOD 09.27.17

“Strength” A) Bench Press 1×5@65% 2×5@75% 1×3@85% ME@95% B) One Arm Ring Rows 5×10 Per Arm   “Midline” 5-6 Rounds Of Gymnastics Complex: (Goal is to do one set UB) -Single Leg T2B Right -Single Leg T2B Left -Strict T2B… Read more »

WOD 09.25.17

“Strength” Back Squat 5×5 (Deloadingweek, all sets at a moderately heavy weight)   “Metcon” Early Birds vs Night Owls #8 Every 3 Minute for 3 Rounds: Flag Hill Med Ball Sprint (20/14)

WOD 09.22.17

“Metcon” Early Birds vs Night Owls WOD #7 For Time: 50 Power Clean and Jerk (95/65) Partner 1 Completes 1 Round of Cindy Partner 2 then completes 1 Rounds of Cindy 40 Power Clean and Jerk (115/75) Partner 1 Completes 1… Read more »

WOD 09.21.17

“Strength” A) Back Squat 1×5@65% 2×3@70% 1×3@80% ME@90% ME @50% (Supinated Close Grip) *Compare to 08.31.17 B) One Arm DB Bench Rows 5×10 (Per Arm)   2 Reverse Tabata: (10 Second) L-Sit Support (20 Second) One Arm KB Hold (Switch… Read more »