WOD

May 29, 2016 – Form, Function, and Focus

Recovery Day

A.
Open Gym from 9:00a to 10:00a
Use this hour to make up a missed workout, practice a skill, or mobilize and stretch. Coaches will be available to help where needed.

B.
Revitalize and Restore
Take a walk or sit and read; get a massage or take a nap. This is different for everyone. Whatever your choice, the key is to enjoy your day and prepare for the upcoming week’s training.

C.
Hunt and Gather
Shop and prepare meals for the week. Remember: what you put in your engine is what you get out. So be sure you’re consuming fresh, quality fuel.

D.
Unplug
Disconnect from the screen and keyboard and spend time communicating with friends and family face to face today.

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May 28, 2016 – Form and Function

Workout of the Day

A.
On the minute, for 12 minutes, perform:
Minute 1:  Bulgarian Split Squats x 8-10 reps (left leg)
Minute 2:  Ring Dips x 6-8 reps
Minute 3:  Bulgarian Split Squats x 8-10 reps (right leg)

B.
For time, complete:
21 Wall Ball Shots (20/14 lbs.)
50-Meter Farmer’s Walk (2 – 70/53 lbs. kettlebells)
15 Wall Ball Shots (20/14 lbs.)
50-Meter Farmer’s Walk (2 – 70/53 lbs. kettlebells)
9 Wall Ball Shots (20/14 lbs.)
50-Meter Farmer’s Walk (2 – 70/53 lbs. kettlebells)

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May 28, 2016 – Focus

Workouts of the Day

A.
Six sets of:
Clean Deadlifts
Set 1:  3 reps at 80% (of 1-RM CL)
Set 2:  3 reps at 85%
Set 3:  2 reps at 90%
Set 4:  2 reps at 95%
Set 5:  1 rep at 100%
Set 6:  1 rep at 100+%

B.
Five sets of:
Weighted Stationary Dips (as heavy as possible)

Reps per set: 5, 4, 3, 2, and 1 reps

C.
10 rounds for time of:
Single-Arm Dumbbell Snatch + 2 Single-Arm Dumbbell Push Press (70/35 lbs. with left arm)
Single-Arm Dumbbell Snatch + 2 Single-Arm Dumbbell Push Press (70/35 lbs. with right arm)
3 Hang Cleans (185/125 lbs.)

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