Workout of the Day

Saturday 150321 – Competition

Open WOD 15.4 RX’D Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18… Read more »

Friday 150320 – Beginner

Open WOD 15.4 Scaled Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Friday 150320 – Experienced

Open WOD 15.4 RX’D Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18… Read more »

Thursday 150319 – Beginner

A. Handstand Practice B. Alternating with a partner for 5 rounds each Partner 1) Row 500 m/400m +10 No Push up Burpees over the erg Partner 2) Rest while Partner 1 works.

Thursday 150319 – Competition

Skill: 5 minute EMOM (no higher than 50% 1 RM Snatch): Segmented Snatch Grip Deadlift (Pause at various positions) Hang Snatch (Below the Knee) Snatch Balance Overhead Squat A. 15 minute EMOM: Snatch You will now increase weight after every 5… Read more »

Wednesday 150318 – Beginner

Back Squat 5×5 Try to match or go slightly heavier then last week’s back squats on 3/9. During the class, complete 30 strict pull ups (scale to the toughest pull up possible), partition as needed.