Tuesday 1/10/17 WOD
Strength: Every 1:30 x 8 Rounds 3 Overhead Squats Metcon: 6-12-18-12-6 OAA Dumbbell Snatch (55/70) Pistols Power Cleans (95/135) *12 minute cut-off*...
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09
January
Blog
Monday 1/9/17 WOD
Happy Birthday Mom! Metcon: "Darsi's Tabata Style Birthday" You must complete 49 Reps of each movement, tabata style. So you go 20 seconds on, 10 second rest until you reach 49 reps then move on the the next movement. Thrusters (75/115) Squat Cleans (75/115) Power Snatch (75/115) Shoulder 2 Overhead (75/115) Pull-Ups Burpees *Score is...
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09
January
Saturday 1/7/17 WOD
Partner WOD! Metcon: Teams of 2- AMRAP x 30 minutes 80 Wallballs (14/20 @ 9/10ft) 100 Double-Unders 30 Cleans and Jerks (95/135) *Split up reps however you see fit. At least 5 Rounds to Rx*...
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06
January
Friday 1/6/17 WOD
Strength: Every 1:15 x 6 Rounds, AMRAP the 7th 4 Muscle-ups Metcon: 21-15-9 Burpees Toes 2 Bar 3-2-1 Rope Climbs *10 minute cut-off. Rounds are 21 Burpees, 21 Toes 2 Bar, 3 Rope Climbs, 15, 15, 2, 9, 9, 1.*...
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05
January
Thursday 1/5/17 WOD
Metcon: AMRAP X 21 minutes 8 Back Rack Lunges (95/135) 12 Back Squats (95/135) 20 Cal Row *At least 7!Rounds to Rx*...
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05
January
Wednesday 1/4/17 WOD
Strength: 3 Sets of- 1(PAK + P@P + PAK Snatch Pull) + 1(Snatch Pull) 5 Sets of- 1(PAK Squat Snatch) + 1(Squat Snatch) *Terms: PAK = Pause Above Knee; P@P = Pause At Power; Snatch Pull = Snatch without going Overhead/ pull Bar to breast height* Metcon: 3 Rounds 40 Sit-ups 15 Power Snatch...
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03
January
Tuesday 1/3/17 WOD
Metcon: 6 Rounds 6 Deadlifts (185/275) 12 Burpees over the Bar 18 Dumbbell Thrusters (30/45) *25 minute cut-off*...
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02
January
Monday 1/2/17WOD
Strength: 6 x 3 Push-Press Metcon: AMRAP X 10 minutes 8 Ring Dips 12 Pull-ups *At least 6 Rounds to Rx*...
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01
January
Saturday 12/31/16 WOD
Happy New Years! (Almost) Metcon: AMRAP X 20:16 2016 lbs of Thrusters 2016 lbs of Snatch 2016 lbs of Clean and Jerks *Choose any weight you want, you just have to accumulate 2016lbs of weight for each movement. Scores will be total Rounds and weight lifted on top of that.*...
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30
December
Friday 12/30/16 WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th 5 Deadlifts *The 5 must be unbroken for first 6 min, any way to get them done on the AMRAP* Metcon: 60-50-40-30-20 30-25-20-15-10 15-12-9-6-3 Air Squats Push-ups Burpees...
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29
December