Wednesday 7/18/18 WOD
Strength: 5 x 3 Overhead Squats Metcon: 10 minute ladder 1 Squat Snatch (110/165) 2 OAA Dumbbell Snatch (50/70) 3 Box Jump Overs (20/24) *At least through 15 BJO's to Rx*...
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17
July
Blog
Tuesday 7/17/18 WOD
Metcon: -Start with 100 Double-Unders- 30-20-10 Deadlifts (155/225) Wallballs (20/30 @ 9/10ft) Goblet Lunges (55/70) -End with 100 Double-Unders- *22 minute cut-off.*...
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17
July
Monday 7/16/18 WOD
Strength: 2 x 4 Push-Jerks w/ Pause (light weight) 4 x 4 Push Jerks Metcon: AMRAP X 10 minutes 10 Ring Dips 12 Toes 2 Bar *At least 5 Rounds to Rx*...
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15
July
Saturday 7/14/18 WOD
Partner WOD Metcon: -Start with 50 Synchroed Overhead Squats (65/95)- 10 Rounds 8 Handstand Push-ups 15 Wallballs (20/30) -End with 50 Synchroed Overhead Squats (65/95)- *Partners alternate rounds. 25 minute cut-off*...
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14
July
Friday 7/13/18 WOD
Strength: EMOTM X 8 minutes Barbell Complex 1 Squat Clean 1 Hang Squat Clean 1 Touch and Go Squat Clean 1 Front Squat Metcon: 9 minute ladder 2 Power Cleans (105/155) 3 Burpees Over the Bar *At least through 18 Burpees to Rx*...
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12
July
Thursday 7/12/18 WOD
Metcon: AMRAP X 22 minutes 25ft 1 Arm Overhead Dumbbell lunge (35/55) 25ft Handstand Walk 25ft 1 Arm OH Dumbbell Lunge (35/55) 8 Dumbbell Ground 2 Overhead (35/55) *At least 6 Rounds to Rx*...
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11
July
Wednesday 7/11/18 WOD
Strength: 5 x 2 Deadlifts Metcon: 3 Rounds 400m Run 15 Box Jump Overs (20/24) 30 Wallballs (14/20 @ 9/10ft) *15 minute cut-off*...
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10
July
Tuesday 7/10/18 WOD
Metcon: 20-40-60-80-60-40-20 5-10-15-20-15-10-5 2-4-6-8-6-4-2 Double-Unders Hang Squat Cleans (75/115) Muscle-Ups *24 minute cut-off*...
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10
July
Monday 7/9/18 WOD
Strength: 5 x 6 Push-Press Metcon: 8 Rounds of each Tabata style Power Snatch (75/115) Kettlebell Swings (55/70) Handstand Push-ups *At least 150 Reps to Rx*...
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08
July
Saturday 7/7/18 WOD
Strength: Work up to a "1 rep max" Barbell Complex 1 Squat Snatch 1 Overhead Squat 1 TnG Squat Snatch 1 Overhead Squat Metcon: Teams of 2 100 Cal Row 50 Synchroed Burpees Over Bar 50 Partner Deadlifts (225/315) 100 Cal Row *15 minute cut-off. Split the Row however you want.*...
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07
July