Tuesday WOD
Metcon: -Start with 100 Double-Unders- Then 3 Rounds of 15 Back Squats (93/135) 20 OAA Dumbbell Snatch (55/70) 25 Box Jumps (24/30) -End each Round with an 800m Run- *30 minute cut-off*...
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13
October
Blog
Monday WOD
Strength: EMOTM X 8 minutes 3 Squat Snatch Metcon: 4 Rounds 8 Jerks (103/155) 25 Toes to Bar *12 minute cut-off*...
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12
October
Saturday WOD
Metcon: AMRAP X 20 minutes 15 Dumbell Shoulder 2 OH (35/55) 20 Air Squats 25 Kettlebell Swings (35/55) *At least 6 Rounds to Rx*...
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10
October
Friday WOD
Strength: I want u to establish a 2-rep Max Deadlift. Then perform 3 reps at 90%, 4 reps at 80%, 5 reps at 70%, and then a 1 minute AMRAP at 60% of that 2 rep max weight. Metcon: 3 rounds 15 Squat Cleans (73/115) 5 Muscle-Ups *10 minute cut-off*...
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09
October
Thursday WOD
Metcon: 50 Sit-ups 100 Double-Unders Karen 100 Double-Unders 50 Sit-ups *22 minute cut-off* **Don't Google Karen ?. Cya tomorrow!**...
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08
October
Wednesday WOD
Strength: 5 sets of 8 Back Squats Max rope climbs in 30 Seconds Metcon: AMRAP X 10 min 10 Power Snatch (63/95) 100m sprint/run *@ least 6 rounds to Rx*...
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07
October
Tuesday WOD
Metcon: -Start with 30 Burpees- 4 Rounds 12 Shoulder 2 Overhead (83/125) 15 Overhead Squats (83/125) 18 Pistols -End with an 800m Run- *25 minute cut-off*...
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06
October
Monday WOD
Strength: EMOTM X 10 minutes Odd- 4 Touch and Go Cleans Even- 20 second L-Hang Metcon: 7 minute Ladder 2 Deadlifts (183/275) 2 OAA Dumbbell Snatch (55/70) *Through @ least 16's to Rx*...
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05
October
Saturday WOD
Metcon: 6 Rounds 20 Kettlebell Swings (35/55) 15 Pull-ups 100m Farmers Carry (35's/55's) *25 minute cut-off*...
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03
October
Friday WOD
Strength: You are to establish a 1-Rep Max Snatch. This can be any kind (power, squat, hang, full, split), I just want you to do the most weight you can for 1 Snatch. Metcon: AMRAP X 10 minutes 10 Dumbell Step-ups (30/50 @ 20/24) 10 Clean and Jerks (93/135) *@ least...
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02
October