Workout of the Day (Wednesday February 15, 2017)

6 min AMRAP:

1 km Row

DB Burpee Box Overs 50/35

-3 min Break-

6 min AMRAP:

1 km Row

Double Unders

-3 min Break-

6 min AMRAP:

1 km Row

DB Thrusters 50/35

-3 min Break-

For time:

1 km Row

50 Toes to Bar

 

mobility session this Saturday MID BACK!! That is a huge contributor to poor shoulder mobility… so, like 90% of you could benefit. Sign up online!

Posted in WOD

Workout of the Day (Tuesday, February 14, 2017)

Technical:
5×2 OHS

Metabolic:
5 RFT:
250m Run
7 OHS (155-185/115-135)
12 C2BPull Ups/ 7 Bar MU for studs

Stabilization:
7×3 DB Strict Press

Posted in WOD

Workout of the Day (Monday February 13, 2017)

Technical:

5 x 3 Snatch Pulls

Metabolic:

10 min AMRAP:
Ascending rep ladder, 3, 3, 6, 6, 9, 9…
Power Snatch 75/55
Wall Ball

Stabilization:

50 Weighted Pistols

Posted in WOD

Workout of the Day (Friday February 10, 2017)

Technical:

4 Sets of 1 Push Press + 4 OH Lunges

Metabolic:

Open 16.1:
20 min AMRAP of-

OH Lunge 95/65
8 Bar Facing Burpees
OH Lunge
8 C2B Pull-ups

Stabilization:

4 min cool down bike or row

Mobility session this week is LOW BACK!!!! Sign up and help yourself

Posted in WOD

Workout of the Day ( Thursday, February 9, 2017)

Technical:
5 x 3 Thrusters
Metabolic:
2 RFT:
500m Row
25 Push Press (95/65)
500m Row
25 Box Jumps
Stabilization:
30 KB Bottom up Push-Ups
Sorry for the inconvenience, but Coca Cola and RPM have raised some of their rates. Monsters are now $2.50 and the RPM jump rope is $50 (on their website, they are $72.95, so still a great deal!!)
Posted in WOD

Workout of the Day (Thursday February 9, 2017)

Technical:
5 x 3 Thrusters

Metabolic:

2 RFT:
500m Row
25 Push Press (95/65)
500m Row
25 Box Jumps
Stabilization:
30 KB Bottom up Push-Ups
Posted in WOD

Workout of the Day (Wednesday February 8, 2017)

Technical:

 

5 x 2 Power Clean to OH (load up and get a new number!)

 

Metabolic:

 

100 Power Clean to OH 95/65 *8min cap

80 Wall Ball

60 Bar facing Burpees

40 Toes to Bar

20 SHSPU

10 Ring Muscle Ups

*21 min cap

 

Stabilization:

 

Accumulate 3 min of Chin Over Bar Hold

 

Mobility clinic this weekend: Low Back! (Not a repeat of last weekend, different low back mobs. This is a complex and troublesome area. Needs lots of time! Sign up!!

Posted in WOD

Workout of the Day ( Tuesday, February 7, 2017)

Technical:
5×2 Cleans

Metabolic:
12min. AMRAP
3,6,9,12……
Cleans (185-205/135-155)
30 Double Unders

Stabilization
4×20 KB Seated Twists

Posted in WOD

Workout of the Day (Monday February 6, 2017)

Technical:

5x 3 Deadlift

Metabolic:

Complete 4 Rounds of:

8 Deadlift 315/205
16 Wall Ball

Stabilization:

5 x 10 Hollow Rocks

Posted in WOD

Workout of the Day (Friday February 3, 2017)

Technical:

5 x 3 Back Squats

Metabolic:

Opens WOD 15.5-

27, 21, 15, 9 of:

Calorie Row
Thrusters 95/65

Stabilization:

Muscle Up Practice

Posted in WOD