Monday 6/26/17 WOD
Strength: 5 Sets of: Barbell Complex 2 Hang Squat Snatch 2 Overhead Squats 1 Hang Squat Snatch Metcon: 21-15-9 Power Snatch (75/115) Handstand Push-ups *10 minute cut-off*...
Read More
25
June
Blog
Saturday 6/24/17 WOD
Partner WOD Metcon: 2 Rounds 60 Toes 2 Bar 60 Goblet Squats (45/70) 60 Thrusters (65/95) *25 minute cut-off. Split reps however you see fit.*...
Read More
24
June
Friday 6/23/17 WOD
Strength: EOMOTM X 12 minutes 10 Touch and Go Power Cleans Metcon: AMRAP X 10 minutes 6 Burpee Box Jump Overs (20/24) 6 Kettlebell Snatch One Arm (35/55) 6 Kettlebell Snatch Other Arm (35/55) *At least 6 Rounds to Rx*...
Read More
22
June
Thursday 6/22/17 WOD
Metcon: -Start with 75 Double-Unders- 30 Wallballs (20/30 @ 9/10ft) 45 Shoulder 2 Overhead (75/115) 60 Pull-ups 45 Shoulder 2 Overhead (75/115) 30 Wallballs (20/30 @ 9/10ft) -End with 75 Double-Unders- *20 minute cut-off*...
Read More
21
June
Wednesday 6/21/17 WOD
Strength: 3, 3, 3, 2, 2, 2 Back Squats Metcon: 5-10-15-20 Cal Row Squat Cleans (95/135) *12 minute cut-off*...
Read More
20
June
Tuesday 6/20/17 WOD
Metcon: 6 Rounds 7 Power Snatch (95/135) 14 Ring Dips 21 GHD Sit-ups or 28 Sit-ups *25 minute cut-off*...
Read More
19
June
Monday 6/19/17 WOD
Strength: 3, 3, 3, 2, 2 Deadlifts Metcon: 12-9-6 Deadlifts (205/315) 21-15-9 Dumbbell Thrusters (35/55) *10 minute cut-off*...
Read More
19
June
Saturday 6/17/17 WOD
Metcon: 25-20-15-10-5 Cal Row Overhead Squats (75/115) -Rest 2 Minutes- 5-10-15-20-25 Toes 2 Bar Kettlebell Swings (45/70) *22 minute cut-off*...
Read More
17
June
Friday 6/15/17
Strength: Every 1:30 x 8 Rounds 2 Push-Press Metcon: 9 Minute Ladder 2 Power Cleans (95/135) 3 Shoulder 2 Overhead (95/135) *At least through 15 S2OH to Rx*...
Read More
15
June
Thursday 6/15/17 WOD
Metcon: 12 Burpees Over the Bar 15 Back Squats (125/185) 800m Run 12 Burpees Over the Bar 15 Back Squats (125/185) 400m Run 12 Burpees Over the Bar 15 Back Squats (125/185) 800m Run 12 Burpees Over the Bar 15 Back Squats (125/185) 400m Run *28 minute cut-off*...
Read More
15
June