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Workout of the Day

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Thursday March 23, 2017

Gymnastics: 10 minutes to accumulate max strict HSPU and max strict Pull-ups. 
*3 attempts at each movement. Add reps from the 3 attempts a total score.

Accessory: 2 Rounds For Quality
10 Single-arm Bent Over Rows (per arm)
max L-sit
15 Reverse Flies
max weighted plank hold 45/25
20 Band Pull Aparts

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Wednesday March 22, 2017

10 Rounds: Every 3 minutes complete
3 Power Cleans 205/145
4 Front Squats 205/145
5 Burpees
*Score is slowest round

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Tuesday March 21, 2017

TEAM TUESDAY & BRING A FRIEND!
Teams of 2
For Time: 4 Rounds
35 Box Jump Overs 24/20
35 Bench Press 135/95
35 Kettlebell Swings 70/53
*25 minute time cap

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Monday, March 20, 2017

WOD
For Time: ‘Jackie’
1000m row
50 Thrusters 45 (everyone)
30 Pull-ups

Cash-out
Accumulate 3 minutes in a superman hold

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Saturday March 18, 2017

For Total Reps: AMRAP 20
100′ Walking Lunge
25 Burpees
100′ Walking Lunge
25 Sit-ups

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Friday March 17, 2017

FRIDAY NIGHT LIGHTS! 6pm
Open Workout 17.4

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Thursday March 16, 2017

Goat Day
Rotating EMOM x 15
minute 1: Goat 1
minute 2: Goat 2
minute 3: Goat 3

Cash-out
Accumulate 3 minutes in a hollow hold

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Wednesday March 15, 2017

Front Squat: 5-5-3-3-1-1
*building across all sets

Bench Press: 9-9-7-7-5-5
*building across all sets

Accessory: 2 rounds for quality
25 V-ups
10 Weighted Step-ups (per leg)

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Monday March 13, 2017

For Time: 3 Rounds
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 225/155
*15 minute time cap

Midline Cash-out
Accumulate 2 minutes in an L-sit
Accumulate 30 Back Extensions

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Saturday March 11, 2017

For Time: 3 Rounds
20 Box jumps 30/24
20 Toes-to-bar
20 Burpees over the bar
20 Power Cleans
*rest 3 minutes between rounds

round 1 Power Cleans 135/95
round 1 Power Cleans 155/105
round 2 Power Cleans 185/135

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