Saturday 3/11/17 WOD
Strength: 5, 5, 4, 4, 4 Deadlifts Metcon: 40-30-20-10 Kettlebell Swings (35/55) Back Rack Lunges (75/115) *12 minute cut-off*...
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11
March
Blog
Friday 3/10/17 WOD
Metcon: "Open 17.3" Within 8 minutes: 3 Rounds 6 Chest 2 Bar Pull-ups 6 Squat Snatch (65/95) 3 Rounds 7 Chest 2 Bar Pull-ups 5 Squat Snatch (95/135) Within 12 minutes: 3 Rounds 8 Chest 2 Bar Pull-ups 4 Squat Snatch (135/185) Within 16 minutes: 3 Rounds 9 Chest 2 Bar Pull-ups 3 Squat Snatch (155/225) *If you can't do a C2B...
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09
March
Thursday 3/9/17 WOD
Metcon: 100-80-60-40-20 50-40-30-20-10 5-4-3-2-1 Double-Unders Cal Row Rope Climbs *22 minute cut-off*...
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08
March
Wednesday 3/8/17 WOD
Strength: 4 Sets of: 4 Strict Press 8 Push-Press Metcon: 8 Minute Ladder 2 Hang Snatch (65/95) 3 Handstand Push-ups *At least through 15 Handstand Push-ups to Rx*...
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07
March
Tuesday 3/7/17 WOD
Metcon: AMRAP X 22 minutes 8 Deadlifts (155/225) 12 Ring Dips 16 Toes 2 Bar *At least 5 Rounds 2 Rx*...
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07
March
Monday 3/6/17 WOD
Strength: Every 2:30 x 5 Rounds 5, 4, 3, 2, 1 Squat Clean Metcon: -Start w/ 30 Cal Row- 21-15-9 Clean and Jerk (95/135) Burpee Box Jump Overs (20/24) -End w/ 30 Cal Row- *12 minute cut-off*...
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06
March
Saturday 3/4/17 WOD
Metcon: 5-10-15-20-25 Power Snatch (75/115) 20-40-60-80-100 Double-Unders *20 minute cut-off*...
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04
March
Friday 3/3/17 WOD
Metcon: "Open 17.2" AMRAP X 12 minutes 2 Rounds 50ft Dumbbell Front Rack Walking Lunges (35/50) 16 Toes 2 Bar 8 Dumbbell Power Clean (35/50) 2 Rounds 50ft Dumbbell Front Rack Walking Lunges (35/50) 16 Bar Muscle-ups 8 Dumbbell Power Cleans (35/50) Strength: 4 Sets of: 20 Cal Row 8 Overhead Squats...
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02
March
Thursday 3/2/17 WOD
Metcon: 2 Rounds 50 Wallballs (14/20 @ 9/10ft) 40 Shoulder 2 Overhead (65/95) 30 Power Cleans (65/95) 20 Handstand Push-ups 10 Wall Climbs *24 minute cut-off*...
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01
March
Wednesday 3/1/17 WOD
Strength: 4, 4, 3, 3, 3 Front Squats Metcon: 21-15-9 Deadlifts (185/275) Dumbbell Thrusters (35/50) -End w/ 30 Burpees Over the Bar- *12 minute cut-off*...
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01
March