Tuesday 11/28/17 WOD
**COACH'S CHALLENGE- If you complete this in under 18 minutes, you have the option of a 4th round at 95/65.** ...
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27
November
Blog
Monday 11/27/17 WOD
Strength: 6 x 2 Back Squats Metcon: AMRAP X 12 minutes 25 Air Squats 25ft Overhead Walking Lunges (25/45) 12 OAA Dumbbell Snatch (50/70) 25ft Overhead Walking Lunges (25/45) *At lease 4 Rounds to Rx*...
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26
November
Friday 11/24/17 WOD
Strength: Build up to a "1 rep max" of the the "she bear" complex. 1 Power Snatch 1 Overhead Squat 1 Squat Snatch 1 Overhead Squat 1 Snatch Balance 1 Overhead Squat *Squat Snatch does not have to be necessarily touch and go but pretty close and unbroken meaning you do the negative...
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24
November
WODsgiving WOD 3
30-20-10 Thrusters (45/75) (55/85) (65/95) Kettlebell Swings (25/35) (30/45) (35/55) 20-20-20 Thrusters (45/75) (55/85) (65/95) Kettlebell Swings (25/35) (30/45) (35/55) 60 Thrusters (45/75) (55/85) (65/95) Kettlebell Swings (25/35) (30/45) (35/55) *Done in pairs, split reps however you see fit. Rep Schemes must be done in order but weights can be chosen for whichever rep...
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22
November
WODsgiving WOD 2
AMRAP X 10 minutes 5/8 Synchroed Toes 2 Bar/Knees 2 Chest 6 Synchroed Hang Power Snatch (45/75) 6 Synchroed Overhead Lunges (25/45) (15/25) -Rest 1 Minute- Each person has 30 seconds to complete as many double-unders or single-unders as possible. *At the start of each round the pair doing T2B/K2C Jump...
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22
November
WODsgiving WOD 1
AMRAP X 12 minutes Done in pairs. Minutes 0-200 Pair A = Athletes 1 + 2 Athlete 1 Cal Row Athlete 2 Burpees to Plate Pair B = Athletes 3 + 4 Clean and Jerks (65/95) Pair C = Athletes 5 + 6 Synchroed Wallballs (14/20 @ 9/10ft) Minutes 2:00-4:00 Pair A Athlete 1 Burpees to Plate Athlete...
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21
November