Thursday 3/23/17 WOD
Metcon: -Start with 150 Double-Unders- 5-10-15-20-15-10-5 Push-ups Power Snatch (75/115) -End with 150 Double-Unders- *21 minute cut-off*...
Read More
23
March
Blog
Wednesday 3/22/17 WOD
Strength: Every 1:30 x 8 Rounds 6 Strict/Weighted Pull-ups Metcon: 21-15-9 Back Squats (110/165) Dumbbell Power Cleans (35/55) *8 minute cut-off*...
Read More
21
March
Tuesday 3/21/17 WOD
Metcon: AMRAP X 10 minutes 25ft Handstand Walk 25 Sit-Ups 25ft Handstand Walk 12 Kettlebell Swings (55/70) -Rest 3 Minutes- AMRAP x 10 minutes 8 Shoulder to Overhead (105/155) 12 Burpees over the Bar ...
Read More
21
March
Monday 3/20/17 WOD
Strength: EMOTM X 7 minutes, AMRAP the 8th 5 Back Squats *Try to start at a heavy weight and stay there* Metcon: 15-12-9-6-3 10-8-6-4-2 5-4-3-2-1 Dumbbell Thrusters (35/50) Squat Cleans (115/165) Muscle-ups *12 minute cut-off*...
Read More
19
March
Saturday 3/18/17 WOD
Metcon: 24-20-16-12-8-4 Toes 2 Bar Shoulder 2 Overhead (105/155) Burpees Over the Bar *25 minute cut-off*...
Read More
18
March
Friday 3/17/17 WOD
Metcon: AMRAP X 13 minutes 55 Deadlifts (155/225) 55 Wallballs (14/20 @ 9/10ft) 55 Cal Row 55 Handstand Push-ups Strength: 5 x 5 Power Cleans ...
Read More
17
March
Thursday 3/16/17 WOD
Metcon: 50 Kettlebell Swings (35/55) 100 Double-Unders 75 Air Squats 50 Burpees 75 Air Squats 100 Double-Unders 50 Kettlebell Swings (35/55) *25 minute cut-off*...
Read More
15
March
Wednesday 3/15/17 WOD
Strength: EMOTM x 10 minutes Odd- 6 Power Snatch Even- 8 Overhead Squats Metcon: 20-15-10-5 Power Cleans (105/155) Box Jumps (24/30) *12 minute cut-off*...
Read More
15
March
Tuesday 3/14/17 WOD
Metcon: AMRAP X 20 minutes 30 Sit-ups 15 Shoulder 2 Overhead (95/135) 5 Muscle-ups *At least 5 Rounds to Rx*...
Read More
14
March
Monday 3/13/17 WOD
Strength: 3, 3, 2, 2, 1, 1 Squat Clean and Jerk Metcon: 30-20-10 Cal Row Pistols Wallballs (14/20 @ 9/10ft)...
Read More
13
March