Strength: Every 20 seconds x 6 minutes 2 Touch and Go Clean and Jerks Metcon: Mixed Tabata (25 seconds on, 5 Seconds off) 6 Rounds Hollow Body Hold Side V-Sit Right Side Side V-Sit Left Side Sit-ups *Mixed Tabata meaning you cycle through the movements every 25s/5s section. So each round lasts 2 minutes total,...
Read MoreMetcon: -Start with an 800m Run- 21 Squat Snatch (95/135) 21 Dumbbell Thrusters (35/50) -Run 400m- 15 Squat Snatch (95/135) 15 Dumbbell Thrusters (35/50) -Run 400m- 9 Squat Snatch (95/135) 9 Dumbbell Thrusters (35/50) -End with an 800m Run- *24 minute cut-off*...
Read MoreStrength: 5 Sets of- Gymnastics Complex 4 Strict Pull-ups 4 Kipping Pull-ups 4 Bar Muscle-Ups Metcon: 9 Minute Ladder 1 Deadlifts (245/365) 2 Box Jumps (24/30) 3 Kettlebell Swings (45/70) *At least through 15 KBS to Rx*...
Read MoreMetcon: AMRAP X 20 minutes 10 Shoulder to Overhead (95/135) 10 Burpees Over the Bar 10 Ring Dips *At least 7 Rounds to Rx*...
Read MoreStrength: 5 x 5 Back Squats Metcon: 30-20-10 12-9-6 Pistols Power Cleans (125/185) *10 minute cut-off*...
Read MoreMetcon: Event 10 Final WOD "Quatrain" 10 Muscle-ups 30 Wallballs (14/20 @ 9/10ft) 50ft Handstand Walk 25ft Heavy Bag Carry 10 Muscle-ups 30 Wallballs (14/20 @ 9/10ft) 25ft Handstand Walk 25ft Heavy Bag Carry 10 Muscle-ups 30 Wallballs (14/20 @ 9/10ft) 50ft Heavy Bag Carry *20 minute cut-off, you may finish this one. If we run out of bags...
Read MoreStrength: Event 7 You have 7 minutes to establish a 1 Rep Max Clean and Jerk Metcon: Event 8 and 9 You have 6 minutes to complete "Diane" 21-15-19 Deadlifts (155/225) Handstand Push-ups -Rest 3 Minutes- Final Couplet 6 minutes to complete 6 Rope Climbs 30 Thrusters (80/115) *Scores are time completed or reps at the end of 6 minutes.*...
Read MoreSorry guys but I'm not feeling well today. Been up all night with something. There will be no 9 or 10 class. Darsi will cover noon and the afternoon. Sorry for the inconvenience. ...
Read MoreStrength: Event 4 You will have 6 minutes to establish a 2 rep max Front Squat *you can use a rack. Bar must be unloaded to start.* Metcon: Event 5 4 Rounds 50 Double-Unders 15 Power Snatch (65/95) *10 minute cut-off*...
Read MoreA lot of Bar work today so make sure you protect your hands. We have the WOD and dones for sale, 3 pairs for $5. Metcon: Event 3 For time 50 Chest 2 Bar Pull-ups 40 Toes 2 Bar 30 Clean and Jerks (145/205) *20 minute cut-off. You are more than welcome...
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