Wednesday WOD

  |   Uncategorized   |   No comment

Strength:

4 X 10

Back Squats

*Work up to one heavy weight for all 4 sets. I want all sets to be unbroken*

Metcon:

2 Rounds

AMRAP X 5 min

3 Cleans (113/165)

5 Deadlifts (113/165)

7 Burpees Over the Bar

*Rest 2 minutes between rounds. You must complete a movement for it to count towards your score. Complete rounds and 1/3 rounds make up your score. At least 8 total rounds to Rx*

Read More

Monday WOD

  |   Uncategorized   |   No comment

Strength:

EMOTM X 10 minutes

Odd- 5 Overhead Squats

Even- 10 Toes 2 Bar

Metcon:

30 Dumbbell Thrusters (35’s/55’s)

40 Push-ups

50 Front Rack Lunges (63/95)

40 Push-ups

30 Dumbbell Thrusters (35’s/55’s)

*10 minute cut-off*

Read More

Friday WOD

  |   Uncategorized   |   No comment

Strength:

Work up to a 2-rep Max Front Squat. Then perform 3 reps @ 90%, 4 reps @ 80%, 5 reps @ 70%, finish with a 1 minute AMRAP @ 60% of that 2-rep Max. 

Metcon:

4 Rounds

5 Cleans (133/185)

10 OAA Dumbbell Snatch (55/70)

20 Air Squats

*12 minute cut-off*

Read More