WOD

September 24, 2016 – Form and Function

Workout of the Day

A.
Kettlebell Windmill x 3 reps each arm
Rest 30 seconds
Elbow Plank Hold x 45-60 seconds
Rest 60 seconds

B.
Three sets of:
Dumbbell Push Press x 8-10 reps
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds

C.
In teams of two, complete as many rounds as possible in 10 minutes of:
100 Wall Ball Shots (20/14 lbs.)
500 Single-Unders

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September 24, 2016 – Focus

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets), perform
Power Clean x 3 reps

Climb quickly to a heavy triple.

Then…

Every 2 minutes, for 10 minutes (5 sets), perform
Hang Clean x 2 reps

Climb quickly to a heavy double.

B.
On the minute, for 5 minutes, perform:
High-Bar Back Squat
Set 1 – 5 reps at 40% (of 1-RM HBBS)
Set 2 – 3 reps at 50%
Set 3 – 3 reps at 60%
Set 4 – 2 reps at 70%
Set 5 – 2 reps at 80%

Rest one minute, and then…

Every 3 minutes, for 9 minutes (3 sets), perform:
High-Bar Back Squat x 3 reps at 85%

Rest one minute, and then…

Every 3 minutes, for 6 minutes (2 sets), perform:
Pause High-Bar Back Squat x 6 reps at 75%

Hold the bottom position for 3 seconds.

C.
In teams of two, complete as many reps as possible in 10 minutes of:
100 Power Snatches (75/55 lbs.)
80 Power Snatches (95/65 lbs.)
60 Power Snatches (115/75 lbs.)
40 Power Snatches (135/95 lbs.)
20 Power Snatches (155/105 lbs.)

Alternate partners every 10 reps and increase the weight of the barbell after each set of snatches has been completed.

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September 23, 2016 – Form

Workout of the Day

A.
On the minute, for 15 minutes, perform:
Minute 1:  Deadlift x 6-8 reps
Minute 2:  Airdyne x 15 calories
Minute 3:  Rest

B.
Every 5 minutes, for 20 minutes (4 sets), perform:
400-Meter Run
12 Med Ball-to-Shoulder (30/20 lbs.)
6 Burpees

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