Daily WOD

Workout:

15 Min Amrap

50 Double Unders
30 GHD Sit ups
10 Deadlift @225/135

After the Amrap…

Perform a SuperSet of
Upright Row With Barbell
Shoulder Press wth Barbell
4 Sets Total of the SuperSet
No Rest between the row and the Press
Each Exercise is till failure

Workout:

“Nasty Girls”
3 Rds.

50 Air Squats
(When we do Air Squats You have to make sure that the crease of your hip gets BELOW the top of your knee at the bottom and at the top you have to make sure that your HIPS and KNEES are fully EXTENDED.   Doing partial Air Squats do nothing for you but waste time so why not do them correctly?  Doing them perfectly slowly is much better than doing them fast and half assed)
7 Muscle Ups
10 Hang Power Cleans @135/95

Right after Nasty Girls
3 Sets total of…
Back Squat @65% till failure and
10 Barbell Lunges, 5 each leg.

This is the last Open Wod of the 2018 Games Open.

Congrats to Everyone of you who competed this year, Maybe try and take this years movements that you sucked at to try and improve at them.  Like Double Unders for example, if you work on them much more than just when they show up in the Open wod you will most likely get them.
Try it, don’t wait another year for them to show up when it’s too late.

Holy Shit!!
What the Hell Happened!
I guess the weather men were right this time.
I’ll let you know when I get in the gym, as for now the early AM classes are canceled.

Workout:

Complete For Time:

100 Double Unders
30 Overhead Squats @95/65
30 Knees to Elbows
30 Walking One Arm Overhead D.B. lunges
30 Crunches
30 Hang Clean @95/65
30 Cal Bike
30 Hang Clean
30 Walking One Arm Overhead D.B. Lunges
30 Knees to Elbows
30 Overhead Squats
100 Double Unders

This goes for Every workout, not just this one.
Your Form and Technique is the most important part of your workout.  Why?  Because if done incorrectly this is what will cause you to get injured.  Injury Means no training at all.
So, rather than just trying to finish as fast as possible try and focus on your movement pattern, your form, your Body alignment, your core tightening, and your technique.   Focus on all the things that will make you better at life and assure your safety.

Looks like its getting pretty Fucking nasty out!
Closing for the day, hopefully it won’t end up getting the 24″ they are speaking of!
But I’ll keep you  in the loop as to what we’ll be doing, have a wonderful Sunny rest of the day!

We’ll see what the Weather men Bring us tomorrow.
I’ll keep you updated on what we’ll be doing as the day goes on
Supposed to start in the Morning so we’ll most likely be open in the early morn.

Workout:

5 Rds.
Row 500
15 Snatch @95/65
30 GHD Sit ups

Workout:

2 x 8 Min Amrap
25 Double Unders
25 Wall Ball  20/14
25 Box Jumps @24/20
2 min Rest

Right After…

Tabata Deadlift  135/95
8 rds 20/10

Workout:

“The Chief“

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps (increase weight too 185 if you can)
6 Push-ups
9 Squats
1 Min Rest

Right After Wod…

Back Squat
10 x 10
perform with a partner, Your only rest is when your partner is going.
100 reps each @50% Max Weight

Workout:

30 on and 30 off for 4 minutes total for each exercise:

Push Ups/ Knee Push Ups/ Push ups off a Box

V Ups/ Crunches

Barbell Shoulder Press/  Push Press  75/45

Back Extension/  Good Mornings

Jumping Squat/  Air Squat

There is no rest between exercises.
Each exercise last for 4 Minutes before you move on to the next.
The seconds and third exercise after the first one is what you can do when you have nothing left and can’t perform the movement.
For ex.  If you are doing Push ups and you can’t do anymore switch to your knees so you can keep going.
The idea is not to rest during the work phase so switch and modify if need be.

Right After the Wod:

Perform
Bench Press
7 x 3 Every 75 Seconds