Tuesday, December 6th, 2016 – Workout of the Day

Strength: Snatches 

From Minutes 0-4: Work to heavy single power snatch.
From Minutes 4-8: Work to heavy hang squat snatch.
From Minutes 8-12: Work to heavy full snatch.

*Take as many attempts as you’d like during the 4 minute sections. Choose to stay light and practice technique, or work a little heavier and try to feel some weight. Either way, the focus should be perfect movement.

WOD
7 Minute AMRAP
7 Hang Power Snatches 95/65
7 Box Jump Overs 24/20

P: 75/55, 20/16
F: Choice

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Monday, December 5th, 2016 – Workout of the Day

Skill: Power Cleans
Connecting Reps or Fast Singles

WOD
2011 Open Workout 11.5
20 Minute AMRAP
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball 20/15

P: 115/75, 5 TTB or 10 Knees Up, 16/12 WB
F: 3 Power Cleans, 6 V-Ups, 9 Wall Ball

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Saturday, December 3rd, 2016 – Workout of the Day

Partner Workout
2 Rounds For Time
50 Chest to Bar Pull-ups
200 Double Unders
50 Overhead Squats 95/65
1200m Run Together
*Split up the reps however you’d like and run together.

P: Pullups, 100 DUs, 75/55
F: 40 Ring Rows, 400 Single Unders, 40 OHS Choice, 800m Run

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Friday, December 2nd, 2016 – Workout of the Day

WOD #1:
10 Minutes
Work to a heavy Snatch

Wod#2:
10 Minutes
Work to a heavy Clean

Wod #3:
2012 Open Workout 12.1
7 Minute AMRAP
Burpees to 6″ Target

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Thursday, December 1st, 2016 – Workout of the Day

Strength: Back Squats
4 x 6 @ 75%

WOD
4 Rounds for Time
200m Run
10 Front Squats 115/75
10 Shoulder to Overhead 115/75

P: 95/65
F: Choice, 100m Run

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Wednesday, November 30th, 2016 – Workout of the Day

Gymnastics Strength:
4 Rounds for Quality
10 Strict Pullups
10 Strict Ring Dips
30s Hollow Hold

P/F: Scale the number of reps down to 8 or 6 and scale the movement to make it as challenging as possible.

WOD

30-20-10
Kettlebell Swings
Box Jumps

RX: 70/53, 30/24
P: 53/35, 24/20
F: 21-15-9, Choice

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Tuesday, November 29th, 2016 – Workout of the Day

WOD

2 Rounds
10 Minute Clock
1000/800m Row
AMRAP in remaining time:
2,2,4,4,6,6…
Toes to Bar
Wall Ball 20/14
-Rest 3 Minutes between rounds- 

P: 800/600m, 16/12, Knees Up
F: 600/500m, Choice, V-Ups

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