Monday 7/30/18 WOD
Strength: EMOTM X 8 minutes, AMRAP 9 and 10 3 Squat Snatch Metcon: 5 Rounds 12 Power Snatch (65/95) 12 Burpees over the Bar *10 minute cut-off*...
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30
July
Blog
Saturday 7/28/18 WOD
Metcon: Teams of 4 Conga Style 5 Rounds 20 Wallballs (14/20 @ 9/10 ft) 15 Kettlebell Swings (55/70) 12 Thrusters (65/95) 12/10 Cal Row *25 minute cut-off. Next person can't start movement until Partner in front finishes that movement. Ie as soon as p1 finishes wallballs they move to kbs and P2...
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28
July
Friday 7/27/18 WOD
Strength: 3, 3, 2, 2, 1, 1 Split Jerk Metcon: 30-20-10 Deadlifts (125/185) Pistols *8 minute cut-off*...
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26
July
Thursday 7/26/18 WOD
Metcon: -Start with 60 Sit-ups- 6 Rounds 12 Toes 2 Bar 15 Wallballs (20/30 @ 9/10ft) 30 Double-Unders -End with 60 Sit-ups- *25 minute cut-off*...
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25
July
Wednesday 7/25/18 WOD
Strength: 5 x 4 Power Cleans Metcon: AMRAP X 10 minutes 8 Overhead Squats (75/115) 15 Kettlebell Swings (35/55) *At least 6 Rounds to Rx*...
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24
July
Tuesday 7/24/18 WOD
Metcon: -Run 200m- 15 Deficit Handstand Push-ups (45's) 15 Chest 2 Bar Pull-ups -Run 400m- 12 Deficit Handstand Push-ups (45's) 12 Chest 2 Bar Pull-ups -Run 800m- 9 Deficit Handstand Push-ups (45's) 9 Chest 2 Bar Pull-ups -Run 400m- 12 Deficit Handstand Push-ups (45's) 12 Chest 2 Bar Pull-ups -Run 200m- 15 Deficit Handstand Push-ups (45's) 15 Chest 2 Bar...
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24
July
Monday 7/22/18 WOD
Strength: EMOTM X 8 minutes 3 Back Squats Metcon: 21-15-9 Dumbbell Cleans (35/55) Front Squats (95/135) *8 minute cut-off*...
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22
July
Saturday 7/21/18 WOD
Partner WOD Metcon: AMRAP x 25 minutes P1: Run 400m P2: 100 Double-Unders 20 Partner Wallballs with Double Squats (20/30 @ 8ft) 12 Synchroed Power Snatch (65/95) *P1 and P2 switch each Round, and work at the same time (running and DU's). Wallballs are done 8ft apart and you must squat...
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21
July
Friday 7/20/18 WOD
Strength: Work up to a "2 Rep Max" Squat Clean and Jerk *Does not have to be unbroken* Metcon: 5 Rounds 10 Dumbbell Hang Squat Cleans (35/50) 10 Thrusters (75/115) *12 minute cut-off*...
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19
July
Thursday 7/19/18 WOD
Metcon: -Start with 50 Cal Row- 4 Rounds 100m Farmers Carry (35/55) 10 Bar Facing Burpees 15 Shoulder 2 Overhead (65/95) 20 Pull-ups -End with 50 Cal Row- *25 minute cut-off*...
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19
July