Wednesday 8/2/17 WOD
Strength: EMOTM X 12 minutes Odd- 12 Toes 2 Bar Even- 6 Strict Handstand Push-ups Metcon: 500m-400m-300m-200m-100m 25-20-15-10-5 Row Burpees Over the Rower *12 minute cut-off*...
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02
August
Blog
Tuesday 8/1/17 WOD
Metcon: 6 Rounds 400m Run 16 Deadlifts (155/225) 5 Squat Cleans (155/225) *25 minute cut-off*...
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31
July
Monday 7/31/17 WOD
Strength: EMOTM X 8 minutes 5 Touch and Go Power Snatch Metcon: 10 minute Ladder 1 Strict Pull-up 2 Shoulder 2 Overhead (105/155) 3 Wallballs (20/30 @ 9/10ft) *At least through 15 Wallballs to Rx*...
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31
July
Friday 7/28/17 WOD
Strength: 4 x 7 Deadlifts *must be unbroken* Metcon: 50 ft Handstand Walk 40 Kettlebell Swings (45/70) 30 Cal Row 20 Dumbbell Ground 2 Overhead (35/55) 10 Rope Climbs *15 minute cut-off*...
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28
July
Thursday 7/27/17 WOD
Metcon: 10-20-30-20-10 Back Squats (95/135) Wallballs (14/20 @ 9/10ft) -End each Round with 20 GHD Sit-ups or 30 regular sit-ups- *25 minute cut-off* Marathon Training 10-20-30-20-10 Back Squats (95/135) 800m Run -Start each Round with 20 GHD or 30 regular sit-ups- *35 minute cut-off*...
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27
July
Wednesday 7/26/17 WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th and 8th minutes 5 Push-Press *5 unbroken every minute for 6 minutes then a 2 minute AMRAP split them up however you want* Metcon: AMRAP X 10 minutes 8 Thrusters (65/95) 8 Burpee Box Jump Overs (20/24) *At least 6 Rounds to Rx*...
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25
July
Tuesday 7/25/17 WOD
Metcon: 5 Rounds 12 Hang Cleans (95/135) 100m Farmers Carry (35's/55's) 75 Double-Unders *20 minute cut-off*...
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24
July
Monday 7/24/27 WOD
Strength: EOMOTM x 12 minutes 2 Squat Snatch Metcon: 21-15-9 Power Snatch (75/115) Overhead Squats (75/115) Chest 2 Bar Pull-ups *12 minute cut-off*...
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24
July
Saturday 7/22/17 WOD
Partner WOD Metcon: 200 Double-unders 150 Wallballs (14/20 @ 9/10ft) 100 Kettlebell Swings (35/55) 50 Synchronized Bar Facing Burpees *Split reps however you want except the Burpees which are done together.*...
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22
July
Friday 7/21/17 WOD
Strength: Work up to a "1 Rep Max" of the Barbell Complex: 1 Power Clean 1 Hang Squat Clean 2 Front Squats Metcon: AMRAP X 10 minutes 6 Power Cleans (105/155) 8 Push-ups 10 Toes 2 Bar *At least 5 Rounds to Rx*...
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21
July