Workout of the Day

WOD 09.20.17

“Strength” 20 Minutes: 3 Position Snatch + OHS (Bottom Up, Floor, Knee, Hip, then OHS)   “Metcon” 4 Rounds For Time: 5 Muscle-Ups (Add dip each muscle-up, 1-2-3-4-5) 25 Wall Ball (20/14)

WOD 09.18.17

“Strength” Back Squat 1×5@65% 2×3@70% 1×3@80% ME@90% *Compare to 08.28.17   “Metcon” Early Birds vs Night Owls WOD #6 12 Min AMRAP: 10 DB Full Snatch (45/25) 20 T2B 40 Double Unders

WOD 09.15.17

“Metcon” For Time: 100 Power Cleans (95/65) 100 Push-Ups 300 Double Unders 100 Thrusters 100/80 Calorie Bike Every 2 Min Complete 5 Synchro Bar Facing Burpees, Workout starts with Burpees.

WOD 09.07.17

“Strength” Bench Press 1×5@65% 1×5@75% 1×3@85% ME@95% 3 Rounds: 15 One Arm Seated DB Press R/L 10 Weighted Pull-Ups (These should be hard but do not have to be UB) “Core Circuit” 3 Rounds: 1 Min Side Plank R 1… Read more »