Saturday 1/21/17 WOD
Metcon: 4 Rounds 20 Front Rack Lunges (65/95) 20 Power Snatch (65/95) 20 Burpees Over the Bar *24 minute cut-off*...
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21
January
Blog
Friday 1/20/17 WOD
Strength: 5 Sets of- 1 minute Handstand Hold 6 Strict Handstand Push-ups *These Handstand push-ups do not have to be unbroken necessarily, just 6 difficult ones. Cut the number down if you have to.* Metcon: AMRAP x 10 minutes 30 Sit-ups 15 Shoulder 2 Overhead (105/155) *At least 4 Rounds to Rx*...
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20
January
Thursday 1/19/17 WOD
Metcon: 30 Squat Cleans (95/135) 40 Pull-ups 50 Cal Row 40 Pull-ups 30 Squat Cleans (95/135) *20 minute cut-off*...
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18
January
Wednesday 1/18/17 WOD
Strength: 5 x 5 Bench Press Metcon: AMRAP X 8 minutes 3 Deadlifts (235/345) 6 Bar Facing Burpees 9 Box Jumps (24/30) *6 Rounds to Rx*...
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17
January
Tuesday 1/17/17 WOD
Metcon: 50-40-30-20-10 Wallballs (14/20 @ 9/10ft) 25-20-15-10-5 Dumbbell Shoulder to Overhead (35/55) 5-4-3-2-1 Squat Snatch (115/175) *25 minute cut-off*...
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16
January
Monday 1/16/17 WOD
Strength: 3, 3, 3, 2, 2, 2 Front Squats Metcon: AMRAP X 10 minutes 25ft Handstand Walk 25 Air Squats 25ft Handstand Walk 5 Bar Muscle-Ups *At least 4 Rounds to Rx. To scale you will take a box, doesn't matter what height the box is at, you will then put your hands on...
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15
January
Saturday 1/14/17 WOD
Partner WOD Metcon: "Tara's Heaven and Hell Birthday WOD" With a 30 minute running clock 1-8: 1 partner establishes a 1-Rep Max Clean and Jerk, Partner 2 will establish a 1-Rep Max Snatch. 8-10: Rest/change weights 10-30: Complex A 4 Deadlifts (85/125) 4 Hang Cleans (85/125) 4 Shoulder 2 Overhead (85/125) Complex B 3 Snatch Grip...
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14
January
Friday 1/13/17 WOD
Metcon: 8 Rounds 9 Box Jumps (24/30) 9 Front Squats (85/125) 9 Chest 2 Bar Pull-ups *25 minute cut-off. If you did yesterday's workout and your hands are hurting or feel like they will rip, drop down to difficult ring rows (feet elevated if possible). ...
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12
January
Thursday 1/12/17 WOD
Strength: 3, 3, 2, 2, 1, 1 Split Jerks Metcon: 9 minute Ladder 15 Double-Unders 5 Toes 2 Bar At least through 25 Toes 2 Bar to Rx*...
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11
January
Wednesday 1/11/17 WOD
Metcon: AMRAP X 10 minutes 20-15-10-5 Back Squat (75/115) Shoulder 2 Overhead (75/115) Hang Cleans(75/115) -Burpees with remaining left- -Rest 3 Minutes- AMRAP X 10 minutes 21-15-9 Deadlifts (155/225) Handstand Push-ups -Wallballs (14/20 @ 9/10ft) with remainder of time- *You will have 2 scores, number of Burpees completed and number of Wallballs completed*...
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11
January