Tuesday 9/19/17 WOD
Metcon: 30-25-20-15 20-15-10-5 80-60-40-20 Toes 2 Bar Clean and Jerks (95/135) Double-Unders *22 minute cut-off*...
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18
September
Blog
Monday 9/18/17 WOD
Strength: 5 x 6 Deadlifts *Must be unbroken* Metcon: 4 Rounds 12 Hang Snatch (75/115) 16 Dumbbell Step-ups (25/45) *12 minute cut-off*...
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18
September
Saturday 9/16/17 WOD
Metcon: AMRAP X 22 minutes 15 Pull-ups 7 Squat Cleans (110/165) 45 Double-Unders *At least 6 Rounds to Rx*...
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16
September
Friday 9/15/17 WOD
Strength: 2, 2, 2, 1, 1, 1 Split Jerk Metcon: 5-10-15-20-25 Shoulder 2 Overhead (95/135) Burpees Over the Bar *12 minute cut-off*...
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14
September
Thursday 9/14/17 WOD
Metcon: -Start with 800m Run- 30-20-10 (45-30-15) Air Squats OAA Dumbbell Snatch (55/70) GHD Sit-ups (Sit-ups) -End with 800m Run- *20 minute cut-off. If your doing regular sit-ups, those reps will be 45-30-15 everything else is the same.*...
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13
September
Wednesday 9/13/17 WOD
Strength: 5 x 5 Back Squats Metcon: AMRAP X 10 minutes 3 Power Cleans 6 Box Jump Overs (20/24) 9 Cal Row *At least 7 Rounds to Rx*...
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12
September
Tuesday 9/12/17 WOD
Metcon: 4 Rounds 20 Toes 2 Bar 20 Ring Dips 20 Handstand Push-ups 20 Burpees *25 minute cut-off*...
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11
September
Monday 9/11/17 WOD
Strength: Every 2 minutes x 6 Rounds 3, 3, 2, 2, 1, 1 Squat Snatch Metcon: 20-15-10-5 Kettlebell Swings (45/70) Front Squats (105/155) Wallballs (20/30 @ 9/10ft) *10 minute cut-off*...
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10
September
Saturday 9/9/17 WOD
Metcon: Teams of 3 5 minutes Burpee Box Jumps (20/24) -Rest 3 minutes- 5 minutes Toes 2 Bar -Rest 3 minutes- 5 minutes Squat Cleans (95/135) -Rest 3 minutes- 5 Minutes Thruster (95/135) *Only 1 person works at a time. Score is total reps. Doesn't matter the gender of partners.*...
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09
September
Friday 9/8/17 WOD
Strength: 3, 3, 3, 2, 2, 2 Push-Press Metcon: 10 Minute Ladder 1 Power Snatch (75/115) 2 Overhead Lunges (75/115) 3 Shoulder to Overhead (75/115) *At least through 15 S2OH to Rx*...
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08
September