Tuesday, February 28th, 2017 – Workout of the Day

WOD

5 Rounds for Time
50 Double Unders
15 Handstand Pushups
10 Power Cleans 135/95
Rest 1 Minute After Each Round

P: 30 Dus, Less HSPU or 10 Pike HSPU, 105/85
F: 90 Singles, 15 DB press, 7 Reps @ Choice

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Monday, February 27th, 2016 – Workout of the Day

Strength: Back Squat

Perform one set every 2 Minutes.
Set 1: 4 @ 70%
Set 2: 3 @ 75%
Set 3: 2 @ 80%
Set 4: 1 @ 85%
Set 5: 2 @ 80%
Set 6: 3 @ 75%
Set 7: 4 @ 70%

WOD

8 Minute AMRAP
8 Toes to Bar
8 Thrusters 95/65

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Saturday, February 25th, 2017 – Workout of the Day

Partner Stretch and Foam Rolling lower back.

Strength: Bench Press
5 x 5 @ 75%

WOD
4 Rounds
3 Minutes On, 1 Minute Off
250m Row
200m Run
Max Pullups

P: 200m Row, 200m Run, Max Pullups
F: 150m Row, 200m Run, Max Ring Rows

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Friday, February 24th, 2017 – Workout of the Day

WOD

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box

Time cap: 20 minutes

P: 40/20
F: 5/10/15/20/25 DB SN, 10 BBJO

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Thursday, February 23rd, 2017 – Workout of the Day

Disclaimer: If you plan on doing the open workout on Friday, consider the fact that we have no idea what movements could come up. There may be some repeat movements if you come today and tomorrow.

Strength: Push Press
3 x 3 @ 70%
2 x 2 @ 80%
1 x 1 @ 90%

WOD

800m Run
30 Kettlebell Swings
600m Run
25 Kettlebell Swings
400m Run
20 Kettlebell Swings
200m Run
15 Kettlebell Swings

Rx: 53/35
P: 35/25
F: 600/400/200/100, 20/15/10/5 Swings Choice

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Wednesday, February 22nd, 2017 – Workout of the Day

Strength: Clean Complex

Every 90s x 10 Rounds
1 Hang Squat Clean +
1 Squat Clean
*Not touch and go, build in weight.

WOD

7 Minute CAP
40/30 Calorie Assault Bike
20 Dumbbell Step Ups 50/35 24/20
10 Cleans 205/145

P: 30/25 Cal, 15 Step Ups 40/25, 10 Cleans 165/115
F: 20/15 Cal, 15 Step Ups Choice, 10 Cleans Choice

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Tuesday, February 21st, 2016 – Workout of the Day

Skill: Kipping Pullups

WOD
18 Minute Cap
4 Rounds for Time
200m Run
21 Bar Facing Burpees
15 Chest to Bar Pullups

P: 18 Bar Facing Burpees, 9 Pullups
F: 100m Run, 15 Burpees, 10 Ring Rows

Accessory 
4 x 15 GHD Situps
P:4×12
F:4×10

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