Workout of the Day

Tuesday
9/1/15

Warm up:
3 rounds of Cindy + 20 double under between each round
-1 round of Cindy= 5 pull ups, 10 push ups, 15 air squats

OTM 21:00

even- 5 power snatch +5 box jump
odd- 15 wall ball

Not for time:
2 rounds
25 GHD situps
1:00 plank hold 
25 back extensions

Workout of the Day

Monday 
8/31/15

Warm up:10 monster walks10 bird dog10 good mornings with bar

Strength:
Back Squat3x3-up in weight from 8/3

Metcon:
For Time
21-15-9
Deadlifts 225m/155w
400m run

Saturday 8/29/15

Workout of the Day
Saturday 8/29/15

Teams of 2:
100 burpees
100 plate ground to overhead
100 box jump overs

-1 person working at a time
-partner 1 is working, while partner 2 is "holding"

burpees: holding plate overhead
G2OH: bar hang
box jump overs: plank

Friday 8/28/15

Workout of the Day
Friday 8/28/15

Skill:
10:00 handstand work
-wall walk
-hold against wall
-freestanding handstand

Metcon:
5 sets
5 overhead squats (unbroken) 115m/75w
10 push ups
15 kettlebell swings 53m/35w
20 double unders
rest 1:1

Thursday 8/27/15

Workout of the Day
Thursday 8/27/15

OTM 10:00
3 touch and go Power Clean

Metcon:
For Time
3 rounds
5 tire flips
10 chest to bar pullups
15 thrusters 115m/65w

Happy Birthday Chris Rutledge!!
46 Birthday Burpees for everyone in honor of Chris!

Wednesday 8/26/15

Workout of the Day
Wednesday 8/26/15

Strength:
Press 3-3-3-3-3
-same weight across

Metcon:
For Time:
200m KB farmer carry 53m/35w
30 Power Snatch 95m/65w
200m KB farmer carry

Tuesday 8/25/15

Workout of the Day
Tuesday 8/25/15

Kettle-bell Warmup

Strength:
Front Squat
3x3
-add weight from 8/10

Conditioning:
4x200m every 2:00
5x100m every 1:30
10x50m every 1:00