WODsgiving is today! I'll try to be down there around 830. I want to try and get the first heats off around 9. Events shouldn't take more than 10-15 min per heat. So if we are ready and recovered we'll try to keep it moving...
Read MoreStrength: Every 1:30 x 6 Rounds, AMRAP THE 7th 4 Touch and Go Squat Snatch Metcon: AMRAP X 8 minutes 15 Power Snatch (55/75) 10 Goblet Squats (55/70) *At least 5 Rounds to Rx*...
Read MoreMetcon: 2 Rounds 10 Muscle-Ups 20 Handstand Push-ups 30 Shoulder 2 Overhead (105/155) 40 Burpees Over the Bar 50 Wallballs (14/20 @ 9/10ft) *28 minute cut-off*...
Read MoreStrength: EMOTM X 8 minutes Barbell Complex 1 Squat Clean 2 Front Squats 1 Hang Squat Clean Metcon: 4 Rounds 30 Double-Unders 20 Pistols 10 Power Cleans (110/165) *12 minute cut-off*...
Read MoreMetcon: 21-18-15-12-19-6-3 Shoulder 2 Overhead (75/115) Ring Rows Dumbbell Thrusters (25/45) Front Squats (75/115) *28 minute cut-off. Body must be parallel on the ring rows in order to Rx.*...
Read MoreStrength: Every 2:30 x 6 Rounds 8, 7, 6, 5, 4, 3 Back Squats Metcon: AMRAP X 10 minutes 4 Strict Handstand Push-ups 12 Toes 2 Bar * At least 6 Rounds to Rx*...
Read MoreMetcon: 5 Rounds 60 Double-Unders 20 Hang Cleans (95/135) 20 Box Jumps (24/30) *20 minute cut-off*...
Read MoreStrength: 5 x 5 Strict Press Metcon: 5-10-15-20-15-10-5 1-2-3-4-3-2-1 Ring Dips Wall Climbs *10 minute cut-off*...
Read MoreMetcon: AMRAP X 10 minutes 10 Kettlebell Swings (55/70) 25 Air Squats -Rest 2 minutes- AMRAP X 10 minutes 10 Cal Row 25 Sit-ups *At least 7 Rounds in the first AMRAP and 6 Rounds in the second.*...
Read MoreStrength: 5 Sets of: 2 Strict/Weighted Pull-ups 1 Negative 1 Strict/Weighted Pull-up 1 Negative Metcon: 9 minute Ladder 1 Squat Clean (95/135) 2 Shoulder 2 Overhead (95/135) *At least through 16 S2OH to Rx*...
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