Workout of the Day

BBG 5×1 Snatch + Snatch Balance   Conditioning 30 Box Jumps, 24/20 30 CTB PU 30 KBS, 1.5/1-pood 30 Front Squats, 115/80 30 TTB 30 Push Press, 115/80 30 Deadlifts, 115/80 30 Wall Balls, 20/14 30 Burpees 30 Double Unders

Strength A) Good Morning: 8-8-8-8 B) Shoulder Press 1×5 at 65%, 1×5 at 75%, 1×5+ at 85%   Conditioning 10 Min AMRAP of: Farmers Carry, 55/35 lbs, 200 m Walking Lunge, 100 m Handstand Walk, 50 m …THEN 10 Min… Read more »

BBG 1RM snatch or C&J   Conditioning Nasty Girls V2 3 rounds for time of: 50 Pistols, Alternating Legs 7 Muscle-ups 10 Hang Power Cleans, 175/115 lbs

Strength A) Jerk Balance 4×4. Work on speed before weight. B) Deadlift 1×5 at 75%, 1×5 at 80%, 1×5+ at 85%   Conditioning (20 min cut) For time: 50 Row Calories (Or bike 50 cal or run 800M) 50 Box… Read more »

Skill 1) Ring Support Hold : 1x 3:00 2) Ring Dip Hold (Bottom) : 1x 3:00 3) Ring False Grip Holds: 1x 3:00 *These are for max time in 3:00. Not 3:00 minutes of total accumulated time.   Benchmark A)… Read more »

Strength A) Good Morning: 4×8 B) Bench Press: 1×5 at 65%, 1×5 at 75%, 1×5+ at 85%   Conditioning (20 min cut) 15 Muscle-ups 15 Hang Squat Clean Thrusters, 135/95 lbs Shuttle Run, 100 ft 20 Box Jumps, 30/24 in… Read more »

BBG 5×1 Snatch+Snatch Balance   Conditioning 5 rounds for time of: 25 Row (calories)s 16 Chest-to-bar Pull-ups 9 Strict Deficit Handstand Push-ups, 4.5in/3in

Strength A) 4×5 Weighted Pull Up B) Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5+ at 85% 1RM   Conditioning Every 3 mins for 18 mins do: Run, 400 m 12 TTB

“16.5” 21-18-15-12-9-6-3 reps for time of: Thrusters (95 lb. / 65 lb.) Bar-facing burpees

WOD 3/30/16 Fun A. Work up to a max distance Vertical Jump B. Work up to a max distance Broad Jump C. Work up to a effort 10m Sprint   Conditioning With a partner – Alternating movements AMRAP 15 mintues… Read more »