Monday 10/2/17 WOD
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02
October
Blog
Wednesday 9/27/17 WOD
Strength: 5 x 3 Back Squats Metcon: 10 Minute Ladder 1 Squat Clean (125/185) 2 WallBalls (20/30 @ 9/10ft) 3 Box Jump Overs (20/24) *At least through 15 Box Jump Overs to Rx*...
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27
September
Tuesday 9/26/17 WOD
Metcon: AMRAP X 10 minutes 3 Muscle-ups 6 Strict Handstand Push-ups 9 Overhead Squats (95/135) -Rest 4 Minutes- AMRAP X 10 minutes 6 Push-Jerks (125/185) 12 Ring Dips 18 Pistols *2 Scores. Rounds and reps completed in first AMRAP and Rounds and reps completed in second AMRAP. At least 5 Rounds in first, 4 Rounds...
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25
September
Monday 9/25/17 WOD
Strength: EMOTM X 8 minutes, AMRAP the 9th and 10th minutes 4 Power Cleans Metcon: 21-15-9 Dumbbell Thrusters (35/55) Burpees *8 minute cut-off*...
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25
September
Friday 9/22/17 WOD
Stength: Every 1:30 x 6 Rounds 4 Strict/Weighted pull-ups Metcon: 4 Rounds 1 Minute Handstand Hold 8 Dumbbell Snatch 1 Arm (35/55) 25ft DB Overhead Walking Lunge 1 Arm (35/55) 8 Dumbbell Snatch Other Arm (35/55) 25ft DB Overhead Walking Lunge Other Arm (35/55) *12 minute cut-off. You will use the same Arm for the...
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21
September
Thursday 9/21/17 WOD
Metcon: -Start with 25 Cal Row- 4 Rounds 400m Run 20 Kettlebell Swings (45/70) 15 Overhead Squats (75/115) -End with 25 Cal Row- *25 minute cut-off*...
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21
September
Wednesday 9/20/17 WOD
Strength: 5 x 3 Front Squats with 2-3 second pause in bottom of each squat Metcon: AMRAP X 12 minutes 20 Wallballs (20/30 @ 9/10 ft) 10 Burpee Box Jump Overs (20/24) *At least 5 Rounds to Rx*...
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19
September