WORKOUT OF THE DAY
HERO WOD: TAYLOR

Strength/Skill Work:
15 minutes open skill work. Take this time to practice any skills you struggle with — there’s only one way to get better at them.

Hero WOD: “Taylor”
4RFT:
400m Run
5 Burpee Muscle-ups

*If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

April 8

Strength:
Floor Press: 8-8-8-8 @ 75-80%

Conditioning:
10 KB Swings (24/20kg)
10 T2B
20 KB Swings
20 T2B
30 KB Swings
30 T2B
100 Double-unders

April 7

Strength:
Chin-ups: 5 x Max Effort

Conditioning:
7 min AMRAP:
20 Overhead Walking Lunges (25/15#)
15 Air Squats
10 Pull-ups

Buy Out:
GHD Sit-ups: 2 x 10

“NANCY”

“Nancy”

5 Rounds, for time:
400m Run
15 Overhead squats (95/65#)

April 4

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:
20 Ring Dips
30 Box Jumps (24/20″)
40 Burpees
50 Wallballs (20/14#)
40 Burpees
30 Box Jumps
20 Ring Dips

For time.

April 3

Strength:
Strict T2B: 3 x Max Effort

Conditioning:
15 minute AMRAP:
5 Deadlifts (255/175#)
15 Pullups
30 Double-unders

April 2

Strength:
Hang Power Clean: 5-5-3-3-3-1-1-1-1

Buy-Out: 
Row 1,000m

Paleo To-Go

Athletes:

We’re looking at getting prepared meal delivery to the gym for all us hours-starved folks who want to eat better and save some time.

Simple idea… order meals online, pick them up when you come for a class, get a break from the kitchen. The local company we’re talking to, Power Supply, offers a variety of gluten- and dairy-free options (from Paleo to Vegetarian) that are earning a committed following in the area.

Leave your name and email here if interested and we’ll let you know if we’ve got enough interest to become a delivery location.

April 1

Strength:
Back Squat: 2-2-2-2-2

Conditioning:
5 minute AMRAP:
5 KB Swings (32/24kg)
5 Goblet Squats

March 31

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
10 minute EMOTM:
15 HR Pushups
Max L-Sit

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