Workout of the Day

WOD 9/22/15

BBG 5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00 Conditioning 5 rounds of: Run 200m 12 KB… Read more »

WOD 9/14/15

Strength 4X5 Good Morning Conditioning (20:00 cut) For time: 8 Muscle-Ups 40 Double-Unders 12 Power Snatches 95/65# 8 Muscle-Ups 40 Double-Unders 9 Power Snatches 115/95# 8 Muscle-Ups 40 Double-Unders 6 Power Snatches 135/105#

WOD 9/11/15

“The whole world will hear from all of us soon.” BBG Snatch or Clean and Jerk: 15:00 to work to a 1rm Conditioning 7 rounds of: 4 T&G Power Clean & Push Jerks (Begin @ 135/95#) 200m Run 6 Pullups… Read more »

WOD 9/10/15

Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min

WOD 9/9/15

Strength 1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1rm Front Squat, rest 90 sec. 1b) 4X1:00 Max Freestanding HS Hold – rest 90 sec. Conditioning 12:00 AMRAP of: 3 Rope… Read more »

WOD 9/8/15

BBG 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) @ 80% of max for the complex – rest as needed Conditioning (30 min cutoff) 7 rounds of: 30′ HS Walk 20 HR Push-ups 10… Read more »

WOD 9/5/15

Strength Front Squats (based on 1rm clean) – 1×3@75%, 1×3@85%, 1×2@90%, 2×1@100% – rest 60 sec. Conditioning “Bizarro Helen” 3 rounds for time of: Row 500m 21 Wall Balls 20/14# 12 Strict HSPU

WOD 9/4/15

BBG 1) Snatch: 15:00 to work to a 1rm or 2) Clean & Jerk: 15:00 to work to a 1rm Conditioning For time: (20 min cut) 45 Pullups 30 GHD Situps 30 Thrusters 135/95# 30 C2B Pullups 30 GHD Situps… Read more »