Thursday 8/11/16 WOD
Metcon: 4 Rounds 20 Cal Row 20 Overhead Lunges (85/125) 20 Handstand Push-ups *20 minute cut-off*...
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11
August
Blog
Wednesday 8/10/16 WOD
Strength: Every 2:30 X 5 Rounds 5, 4, 3, 2, 1 Squat Clean and Jerk *increase weight throughout the 5 Rounds* Metcon: AMRAP X 10 minutes 6 Power Cleans (105/155) 12 OAA Dumbbell Snatch (55/70) 18 Air Squats *At least 5 Rounds to Rx*...
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09
August
Tuesday 8/9/16 WOD
Metcon: -Start with 800m Run- 4 Rounds 15 Deadlifts (155/225) 100m Farmers Carry (35's/55's) 20 Toes 2 Bar -End with 800m Run- *25 minute cut-off*...
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08
August
Monday 8/8/16 WOD
Strength: 5 Sets of: Barbell Complex 1 Squat Snatch 3 Overhead Squats 1 Hang Squat Snatch Metcon: 21-18-15-12-9-6-3 Ring Rows Wallballs (14/20 @ 9/10ft) *In order to Rx this metcon you must elevate your feet to parallel. 9 minute cut-off.*...
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07
August
Friday 8/5/16 WOD
Strength: EOMOTM X 10 minutes 2 Split Jerks Metcon: -Start with 100 Double-Unders- 4 Rounds 12 Shoulder 2 Overhead (95/135) 15 Toes 2 Bar -End with 100 Double-Unders- *10 minute cut-off*...
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05
August
Thursday 8/4/16 WOD
Metcon: 4 Rounds 20 Box Jump Overs (20/24) 10 Hang Squat Cleans (115/175) 400m Run *25 minute cut-off*...
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03
August
Wednesday 8/3/16 WOD
Strength: 4, 4, 3, 3, 2, 2 Deadlifts *Not timed just get it done, increasing loads. Get your rest in between, at least 2-3 minutes.* Metcon: 30-20-10 Cal Row Pistols Power Snatch (55/85) *10 minute cut-off*...
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02
August
Tuesday 8/2/16 WOD
Metcon: AMRAP X 7 minutes 10 Ring Dips 10 Burpees -Rest 2 minutes- AMRAP X 7 minutes 30 Double-Unders 10 Shoulder 2 Overhead (103/155) -Rest 2 minutes- AMRAP X 7 minutes 6 Power Cleans (103/155) 10 Dumbbell Thrusters (35's/55's) *3 Scores, at least 5 Rounds each AMRAP to Rx*...
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02
August
Monday 8/1/16 WOD
Strength: EOMOTM X 12 minutes "Wave Loading" 4, 3, 2, 3, 2, 1 Overhead Squats *Ideally first set of 2 and second set of 3 are the same weight. Increasing loads all others.* Metcon: 8 Minute Ladder 2 Front Squats 3 Toes 2 Bar *At least through 15 Toes 2 Bar to Rx*...
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01
August
Saturday 7/30/16 WOD
Metcon: 12 Dumbbell Shoulder 2 Overhead (35's/55's) 50 Double-Unders 5 Squat Cleans (175/255) 12 DB S2OH (35's/55's) 50 Double-Unders 4 Squat Cleans (175/255) 12 DB S2OH (35's/55's) 50 Double-Unders 3 Squat Cleans (175/255) 12 DB S2OH (35's/55's) 50 Double-Unders 2 Squat Cleans (175/255) 12 DB S2OH (35's/55's) 50 Double-Unders 1 Squat Clean (175/255) *20 minute cut-off*...
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30
July