Well it's my birthday, my how the years fly by. I used to remember thinking "man my golden birthday is sooo far away, I'm gonna be so old," aaand now it's here, and I am old ha. But you only get 1 Golden Birthday so...
Read MoreStrength: Every 2:30 X 6 Rounds 4, 4, 4, 3, 3, 3 Back Squats Metcon: 4 Rounds 10 OAA Dumbbell Snatch (55/70) 10 Ring Dips 20 Wallballs (14/20 @ 9/10ft) *10 minute cut-off*...
Read MoreMetcon: -Start with 150 Double-Unders- 3 Rounds 20 pull-ups 20 Box Jumps (24/30) 20 Front Rack Lunges (95/135) -End with 150 Double-Unders- *24 minute cut-off*...
Read MoreStrength: 5 X 4 Push-Jerks w/ 2 second pause on the re-dip Metcon: "Grace" or "Heavy Grace" For Time 30 Clean and Jerks (95/135)(125/185) *8 minute cut-off. This is a benchmark WOD so if you don't have a true grace time you can use the prescribed weights, if you want to try...
Read MoreMetcon: 30-20-10 Deadlifts (125/185) Cal Row Overhead Squats (65/95) -Rest 3 minutes- 21-15-9 Front Squats (95/135) Burpees over the bar *25 minute cut-off. I know it's slower on Thursdays, so if numbers allow you may set up 2 bars on the first part, otherwise you're going to have to change weights from deadlifts to...
Read MoreStrength: 5 X 4 Weighted pull-ups *Strict or weighted. Make them as difficult as possible.* Metcon: 5 Rounds 10 Handstand Push-ups 8 Power Snatch (95/135) *10 minute cut-off*...
Read MoreMetcon: Every 6 minutes X 3 Rounds 800m Run Max Wallballs (14/20 @ 9/10ft) -Rest 1 minute between rounds- Immediately following the 3rd round AMRAP X 4 minutes Burpees *You will have 2 Scores, total number of Wallballs completed and total burpees completed. At least 120 Wallballs and 50 Burpees to Rx*...
Read MoreStrength: Every 30s X 6 minutes, AMRAP 7th minute 2 Touch and go Squat Cleans Metcon: 30-20-10 Sit-ups Pistols Hang Cleans (75/115) *10 minute cut-off*...
Read MoreMetcon: 7 Rounds 10 Dumbbell Thrusters (35/55) 10 Kettlebell Snatch (5 per arm)(35/55) 10 Hang Squat Snatch (75/115) *25 minute cut-off*...
Read MoreStrength: 4, 4, 3, 3, 2, 2 Split Jerks Metcon: 21-15-9 Toes 2 Bar Kettlebell Swings (55/70) Shoulder 2 Overhead (95/135) *10 minute cut-off*...
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