Monday 7/18 WOD
Strength: Every 1:45 x 6 Rounds 3 Touch and Go Squat Snatch Metcon: 30-20-10 15-10-5 Pistols Thrusters (95/135) *10 minute cut-off* ...
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17
July
Blog
Wednesday 7/13/16 WOD
Strength: EMOTM X 8 minutes 4 Push-Press Metcon: Tabata Style (8 X 20/10) Toes 2 Bar HR Push-ups Kettlebell Swings (55/70) *No minimum score to Rx just do the movements as prescribed*...
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12
July
Tuesday 7/12/16 WOD
Metcon: 4 Rounds 15 Hang Power Snatch (65/95) 20 Overhead Lunges (65/95) 15 Burpee Box Jump Overs (20/24) *20 minute cut-off*...
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11
July
Monday WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th5 Touch and Go Power Cleans Metcon: -Start with 50 sit-ups- 5-4-3-2-1 50-40-30-20-10 Deadlifts (245/365) Double-Unders -End with 50 sit-ups- *10 minute cut-off*...
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11
July
Saturday WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th 5 Touch and Go Power Cleans Metcon: -Start with 50 sit-ups- 5-4-3-2-1 50-40-30-20-10 Deadlifts (245/365) Double-Unders -End with 50 sit-ups- *10 minute cut-off*...
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08
July
Friday WOD
Metcon: "Cindy" AMRAP X 20 minutes 5 Pull-ups 10 Push-ups 15 Air Squats...
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07
July
Thursday WOD
Strength: EMOTM X 10 minutes Odd- 50 Double-Unders Even- 6 Below Depth Handstand Push-ups *Make the handstand push-ups as difficult as possible* Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Shoulder 2 Overhead (105/155) Ring Dips *10 minute cut-off*...
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06
July
Wednesday WOD
Metcon: 40-30-20-10 Cal Row Front Rack Lunges (95/135) Toes 2 Bar Wallballs (14/20 @ 9/10ft) *30 minute cut-off*...
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06
July
Wednesday WOD
Metcon: 40-30-20-10 Cal Row Front Rack Lunges (95/135) Toes 2 Bar Wallballs (14/20 @ 9/10ft) *25 minute cut-off*...
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06
July
Tuesday WOD
Strength: Every 90 seconds X 6 Rounds 2 Split Jerks Metcon: 4 Rounds 15 Power Cleans (65/95) 15 Thrusters (65/95) *10 minute cut-off*...
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04
July