Workout of the Day

Wednesday 170308 – Competition

Strength Muscle Snatch + Overhead Squat 3x(3+1) Above Knee Hang Snatch 3×3 60% Snatch 1×2 70%, 1×2 75%, 3×2 80% Snatch Pull from Parallette/Bench 1×3 90%, 1×3 100%, 3×3 110% Jerk 5×1 Optional Conditioning (if time and space permits) 3… Read more »

Tuesday 170307 – Beginner

Strength Romanian Deadlifts 4×8, increasing Compare to 2/28/17. Conditioning “Baseline” For Time: 500 m Row 40 Air Squats 30 Sit ups 20 Push ups 10 Pull ups Compare to 6/24/16.

Tuesday 170307 – Experienced

Strength No-No-No Deadlifts 5×3, across (70-75%) Conditioning 3 rounds for time: 30 Unbroken Double Unders 15 Toes to Bar 10 Handstand Push ups (Kip OK) Time cap: 10 minutes To do this workout RX’D your double unders must be completed… Read more »

This Week’s Specialty WODs

CFE Minutes 0-4: AMRAP Row for Calories Minutes 5-9: EMOM 2 Turkish Get-ups (24/16) Minutes 10-14: EMOM 10 Lateral Box Jump Overs (24/20) Minutes 15-19: EMOM 8 Burpees + Max Effort Plank Hold Minutes 20-24: EMOM 2 Turkish Get-ups (24/16)… Read more »