Thursday 10/20/16 WOD
Metcon: AMRAP X 20 minutes 20 Cal Row 50ft Overhead Walking Lunge (25/45) 20 Burpees 50ft Overhead Walking Lunge (25/45) *At least 4 Rounds to Rx*...
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19
October
Blog
Wednesday 10/19/16 WOD
Strength: 5 Sets of: Barbell Complex 1 Hang Squat Snatch 2 Overhead Squats 1 Hang Squat Snatch Metcon: AMRAP X 10 minutes 100m Farmers Carry 10 Chest 2 Bar Pull-ups *At least 4 Rounds to Rx*...
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18
October
Tuesday 10/18/16 WOD
Metcon: 4 Rounds 400m Run 12 Cleans and Jerks (105/155) 30 Wallballs (14/20 @ 9/10ft) *25 minute cut-off*...
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17
October
Monday 10/17/16 WOD
Strength: EOMOTM x 12 minutes 4, 4, 4, 3, 3, 3 Front Squats Metcon: 10-8-6-4-2-4-6-8-10 OAA Dumbbell Snatch (55/70) Box Jump Overs (20/24) Kettlebell Swings (55/70) *10 minute cut-off* ...
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16
October
Saturday 10/15/16 WOD
Metcon: AMRAP X 24 minutes 20 Cal Row 20 Pull-ups 20 Burpees *At least 4 Rounds to Rx*...
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15
October
Friday 10/14/16 WOD
Strength: 5 x 3 Overhead Squats Metcon: 9 minute Ladder 1 Squat Snatch (95/135) 2 Dumbbell Thrusters (35/55) *At least through 12 DB Thrusters to Rx*...
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13
October
Thursday 10/13/16 WOD
Metcon: Challenge Thursday! Ok so I had this awesome rep scheme put together for today but I thought it might be a little much with what we've done the last few days so I'm giving you the option. You can challenge yourself and go big or do...
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12
October
Wednesday 10/12/16 WOD
Strength: EMOTM X 10 minutes Odd- 5 Strict Handstand Push-ups Even- 6 Touch and Go Power Snatch Metcon: AMRAP x 8 minutes 6 Dumbbell Ground to Overhead (35/55) 8 Burpees *At Least 7 Rounds to Rx*...
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11
October
Tuesday 10/11/16 WOD
Metcon: 40-30-20-10 Toes to Bar Front Rack Lunges (65/95) Wallballs (14/20 @ 9/10ft) -End each Round with 3 Rope Climbs- *20 minute cut-off*...
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10
October
Monday 10/10/16 WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th 5 Push-Press Metcon: 8 Rounds of each movement Tabata Style Box Jumps (24/30) Pistols Power Cleans (75/115)...
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09
October