Saturday WOD
Metcon: AMRAP X 25 minutes 15 Pull-ups 25 Kettlebell Swings (35/55) 50 Double-Unders *At least 6 Rounds to Rx*...
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19
March
Blog
Friday WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th minute 4 Squat Clean Thrusters Metcon: 21-15-9 Ring Dips Shoulder to Overhead (78/115) Toes to Bar *10 minute cut-off*...
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18
March
Thursday WOD
Metcon: -Start with 100 Air Squats- 20-15-10-5 Dumbbell Step-Ups (25/45 @ 20/24) Hang Squat Snatch (73/105) Handstand Push-Ups -End with a 1000m Run- *20 minute cut-off. 25 maximum.*...
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16
March
Wednesday WOD
Strength: EMOTM X 10 minutes Odd- 6 Strict Pull-Ups Even- 30 second HS Hold *Add weight to the pull-ups if you can* Metcon: -Start with 25 Burpees- 4 Rounds 12 Front Rack Lunges (78/115) 30 sit-ups -End with 25 Burpees- *10 minute cut-off*...
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16
March
Tuesday WOD
Metcon: 4 Rounds 6 Clean and Jerks (153/225) 15 Deadlifts (153/225) 20 Goblet Squats (55/70) *22 minute cut-off*...
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14
March
Monday WOD
Strength: 5 X 6 Bench Press Metcon: AMRAP X 10 minutes 5 Hang Squat Cleans (103/155) 10 OAA Dumbbell Snatch (55/70) 20 Wallballs (14/20 @ 9/10ft) *@ least 4 Rounds to Rx*...
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14
March
Saturday WOD
Metcon: -Start with 500m Row- 4 Rounds 50 Air Squats 20 Kettlebell Swings (55/70) 10 Dumbbell Ground To Overhead (35/55) -End with an 800m Run- *22 minute cut-off*...
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11
March
Friday WOD
Strength: 5 X 5 Overhead Squats Metcon: 3 Rounds 10 Handstand Push-Ups 20 Sumo Deadlift High Pull (63/95) 30 Wallballs (14/20 @ 9/10ft) *10 minute cut-off*...
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10
March
Thursday WOD
Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Chest 2 Bar Pull-ups Power Cleans (93/135) -Rest 4 minutes- 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar Thrusters (63/95) *24 minute cut-off including rest time*...
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09
March
Wednesday WOD
Strength: Work up to a 3-Rep Max front Squat, then perform 4 reps at 90%, 5 reps at 80%, 6 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 3-rep max was. *this 3-rep max does not have to necessarily be a PR,...
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08
March