Tuesday WOD
Strength: EOMOTM X 12 minutes Cluster Repeats 2.2.2. Strict Press Metcon: 4 Rounds 10 Hang Squat Snatch (63/95) 15 Kettlebell Swings (55/70) *10 minute cut-off*...
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30
May
Blog
Saturday WOD
Metcon: -Start with 75 Sit-ups- 4 Rounds 8 Back Squats (113/165) 16 Burpees Over the Bar 24 Kettlebell Swings (35/55) -End with 75 Sit-ups- *30 minute cut-off*...
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27
May
Friday WOD
Strength: 5 sets of: 2 Push-Jerks 2 Split-Jerks Metcon: 4 Rounds 15 Ring Dips 25 Wallballs (14/20 @ 9/10ft)...
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27
May
Thursday WOD
Metcon: "Athena" AMRAP X 9 minutes 9 Snatch (73/95) 45 Double-Unders 9 HR Push-ups Then.. You have 6 minutes to hit 2 heaviest snatches you can -End With a 1600m Row- *You can make as many attempts you want for the snatch but you can only miss twice, Once you miss 2 times your...
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25
May
Wednesday WOD
Strength: EOMOTM X 10 minutes 3 Deadlifts 1 Max Effort Broad Jump *Deadlifts should be heavy, ascending weights are allowed* Metcon: AMRAP X 12 minutes 25ft Overhead Walking Lunge (25/45) 10 Burpees 25ft Overhead Walking Lunge (25/45) 5 Strict Pull-ups *At least 7 Rounds to Rx*...
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24
May
Tuesday WOD
Metcon: 12-10-8-6-4-2-4-6-8-10-12 Toes 2 Bar Box Jumps (24/30) Handstand Push-ups *22 minute cut-off*...
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23
May
Monday WOD
Strength: Every 90 seconds X 6 Rounds 2 Squat Cleans Metcon: 21-15-9 Hang Cleans (78/115) Kettlebell Swings (55/70) Goblet Squats (55/70) *10 minute cut-off*...
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22
May
Friday WOD
Strength: 5, 4, 3, 2, 1 minute AMRAP @ 65% of your set of 2 Bench Press Metcon: 3 Rounds 12 Push-Ups 24 One Arm Kettlebell Snatch (35/55)* 36 Air Squats *10 minute cut-off. For the KB Snatch, you will do 12 on one arm then 12 on the other.*...
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19
May
Thursday WOD
Metcon: 5 Rounds 16 Overhead Squats (78/115) 60 Double-Unders 6 Muscle-Ups *25 minute cut-off*...
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18
May