Saturday 10/8/16 WOD
Metcon: AMRAP X 20 minutes 30 Double-Unders 10 Hang Cleans (105/155) 15 Push-ups *At least 10 Rounds to Rx*...
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08
October
Blog
Friday 10/7/16 WOD
Strength: 3 x 3, 2 x 2 Squat Snatch *These do not have to be touch and go but should be done one right after the other. If you aren't proficient in the squat snatch make it 5 x 4 just working on technique.* Metcon: 6 Rounds 25 Sit-Ups 15 Wallballs (14/20...
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06
October
Thursday 10/6/16 WOD
Metcon: AMRAP X 20 minutes 5 Shoulder 2 Overhead (140/205) 10 OAA Dumbell Snatch 15 Handstand Push-ups 20 Pull-ups *At least 4 Rounds to Rx*...
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05
October
Wednesday 10/5/16 WOD
Strength: 4 x 12 Back Squats *Make sure you get plenty of rest in between sets* Metcon: 1 Round For Time 150 Double-Unders 100 Air Squats 50 Burpees *10 minute cut-off*...
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04
October
Tuesday 10/4/16 WOD
Metcon: 3 Rounds 20 Deadlifts (155/225) 40 Kettlebell Swings (35/55) 60 Cal Row *25 minute cut-off*...
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03
October
Monday 10/3/16 WOD
Strength: Every 20 seconds X 4 minutes - Rest 1 minute - Every 20 seconds X 4 minutes 1 Squat Clean Metcon: 3-6-9-12-9-6-3 2-4-6-8-6-4-2 Clean and Jerks (95/135) Bar Muscle-Ups *10 minute cut-off*...
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02
October
Saturday 10/1/16 WOD
Metcon: AMRAP X 22 minutes 50 Double-Unders 8 Front Squats (105/155) 16 Wallballs (14/20 @ 9/10ft) *At least 7 Rounds to Rx*...
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30
September
Friday 9/30/16 WOD
Strength: Every 1:30 x 6 Rounds 2 Jerks X 2 Rounds 1 Jerk Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Power Snatch (75/115) Burpee Box Jump Overs (20/24) *12 minute cut-off*...
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29
September
Thursday 9/29/16 WOD
Metcon: 5 Rounds 12 Thrusters (85/125) 16 Pull-ups 400m Run *25 minute cut-off*...
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28
September
Wednesday 9/28/16 WOD
Strength: 5 X 6 Deadlifts Metcon: 20-16-12-8-4 Power Cleans (75/115) Front Rack Lunges (75/115) *10 minute cut-off*...
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27
September