Workout of the Day

Wednesday, September 20th 2017

Binh

Double Under Skill work

10 Minute EMOM:
Evens: 50 Single Unders/*Single Unders
Odds: 30 Seconds Double Under Attempts/*Double Unders

<30 Unbroken Double Unders/>30 Unbroken Double Unders
*Must pick a rep scheme for singles and doubles and stick with it each round

For time:
Partner 5k row
Every 5 minutes,
100m Farmers Carry (70/53), partners switch as needed

Tuesday, September 19th 2017

Eric

Front Squat: Week 2

Percentages are based off of 90% of your 1RM
Set 1: 3 x 70%
Set 2: 3 x 80%
Set 3: 3+ x 90%

3 Rounds:
150 Single Unders
5 Bar Muscle Ups/10 Chest to Bar Pull-ups
12 Squat Cleans (115/75)

Friday, September 15th 2017

Patrick T.

Front Squat: Week 1

Percentages are based off of 90% of your 1RM
Set 1: 5 x 65%
Set 2: 5 x 75%
Set 3: 5+ x 85%

10 Minute AMRAP:
21 Russian Kettlebell Swings (53/35)
15 Wall Balls (20/14)
9 Burpees

 

Wednesday, September 13th 2017

Katie

9/11 Tribute WOD

For time:
2001 meter run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Chest to Bar Pull-ups
11 Power Cleans (170/115)
11 Handstand Push-ups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001 meter row

40 Min CAP

*If you begin the WOD with a Row, then finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Let’s all WOD, sweat, and pay a small tribute to those who were lost. Never forget – 9/11.

 

Tuesday, September 12th 2017

Buckhead Crew

Team Workout

In teams of 3:
100 Calorie Row
100 Box Jump Overs (24/20)
50 Power Snatches (95/65)
50 Back Rack Lunges (95/65)
50 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100 Calorie Row

*One team member working at a time to complete total reps