WORKOUT OF THE DAY – 4/15/16
Friday, April 15th 2016 Conditioning EMOMx10 w/Partner Air Dyne :45 On/:15 Switch Conditioning 5 RFT: 5 Hanging Snatch 5 HSPU
WORKOUT OF THE DAY – 4/15/16 Read More »
Friday, April 15th 2016 Conditioning EMOMx10 w/Partner Air Dyne :45 On/:15 Switch Conditioning 5 RFT: 5 Hanging Snatch 5 HSPU
WORKOUT OF THE DAY – 4/15/16 Read More »
Thursday, April 14th 2016 Fundamentals Med Ball Cleans Conditioning 7 RFT: 7 Med Ball Cleans 20/14 7 KB Swings 53/35 7 Shuttle Sprints
WORKOUT OF THE DAY – 4/14/16 Read More »
Wednesday, April 13th 2016 Conditioning “Air Force WOD” For Time: 20 Thrusters 95/65 5 Burpees 20 Sumo DL High Pull 95/65 5 Burpees 20 Push Jerk 95/65 5 Burpees 20 Overhead Squats 95/65 5 Burpees 20 Front Squats
WORKOUT OF THE DAY – 4/13/16 Read More »
Tuesday, April 12th 2016 Conditioning “Cindy” AMRAPx20 5 Pull-Ups 10 Push-Ups 15 Air Squats Ab Work 3×10 Sit-Ups Toe Touch Tai Touch
WORKOUT OF THE DAY – 4/12/16 Read More »
Monday, April 11th 2016 Strength Deadlifts 2×10 Conditioning 10 RFT 5 Deadlift 135/95 20 Double-Unders Or 60 Single-Unders
WORKOUT OF THE DAY – 4/11/16 Read More »
Sunday, April 10th 2016 Closed
WORKOUT OF THE DAY – 4/10/16 Read More »
Saturday, April 9th 2016 Partner Chipper 100 Air Squats 100 Dips Ring/Parallette 100 Bent Over Rows 95/65 100 Lunges w/plate Overhead 45/25 100 Hand Release Push-Ups 100 Curls 45/25
WORKOUT OF THE DAY – 4/9/16 Read More »
Friday, April 8th 2016 Skills Double-Unders Intermediate 5-10-15-20-25 25-20-15-10-5 *each round must be completed unbroken Novice 50 single-single-doubles Conditioning “Diane” 21-15-9 Deadlifts 225/155 Handstand Push-ups
WORKOUT OF THE DAY – 4/8/16 Read More »
Thursday, April 7th 2016 Skills Pull-up Work *Learn to kip Hang Game 5 Rounds Losers – 20 sit-up penalty Winner – 10 sit-up prize Conditioning 100 Wall Balls 20/14
WORKOUT OF THE DAY – 4/7/16 Read More »
Wednesday, April 6th 2016 Fundamentals Jerk Strength Work up to a heavy Clean & Jerk Conditioning 8 minute running clock: 12-9-6-3 Sumo Deadlift High Pull Hanging Power Clean Shoulder To Overhead Rx – 115/75 Scaled – 85/55 *with remaining time do as many bar facing burpees as you can
WORKOUT OF THE DAY – 4/6/16 Read More »