Tuesday 12/6/16 WOD
Metcon: 4 Rounds 25 Burpees 60 Double-Unders 16 OAA Dumbbell Snatch (55/70) 15 Handstand Push-ups *20 minute cut-off*...
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05
December
Blog
Monday 12/5/16 WOD
Strength: Establish a "1-Rep Max" for the barbell Complex "Big Clean Complex" 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean 1 Push-Press 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean 1 Push-Jerk 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean 1 Split Jerk Metcon: 5 Rounds 6 Clean And Jerks...
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05
December
Saturday 12/3/16 WOD
Metcon: AMRAP X 10 minutes 8 Kettlebell Swings (55/70) 8 Push-ups -Rest 2 minutes- AMRAP X 10 minutes 45 Double-Unders 10 Front Rack Lunges (95/135) *9 Rounds in first AMRAP, 6 Rounds in second to Rx*...
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02
December
Friday 12/2/16 WOD
Strength: 5 x 3, then 1 minute AMRAP @ 60% of your heaviest set of 3 Back Squats Metcon: 2 Rounds 25 Sumo Deadlift High Pull (65/95) 25 Ring Dips 25 Shoulder to Overhead (65/95) *10 minute cut-off*...
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01
December
Thursday 12/1/16 WOD
Metcon: AMRAP X 15 minutes 15 Wallballs (14/20 @ 9/10ft) 15 Toes 2 Bar 15 Box Jumps (24/30) -Rest 2 minutes- AMRAP X 5 minutes Cal Row *You will have 2 scores, Rounds and Reps in first AMRAP and then total Calories rowed.*...
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30
November
Wednesday 11/30/16 WOD
Strength: Every 1:15 x 6 Rounds, AMRAP 7th 8 Touch and Go Power Snatch Metcon: "Annie" 50-40-30-20-10 Double-Unders Sit-ups *10 minute cut-off*...
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29
November
Tuesday 11/29/16 WOD
Metcon: 5-10-15-20-15-10-5 Deadlifts (165/245) Dumbbell Hang Squat Cleans (35/55) Chest 2 Bar Pull-ups *20 minute cut-off*...
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28
November
Monday 11/28/16 WOD
Strength: 3, 3, 3, 2, 2 Overhead Squats Metcon: 3 Rounds 20 Front Rack Lunges (85/125) 20 Shoulder 2 Overhead (85/125) 20 Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
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27
November
Saturday 11/26/16 WOD
Metcon: AMRAP X 24 minutes 4 Strict Pull-ups 8 Burpee Box Jump Overs (20/24) 12 Clean and Jerks (85/125) *At least 6 Rounds to Rx*...
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26
November
Friday 11/25/16 WOD
Strength: 4, 4, 3, 3, 2 Deadlifts Metcon: 4-3-2-1 8-8-8-8 12-12-12-12 Rope Climbs Back Squats (125/185) Toes 2 Bar...
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25
November