Strength:
Every 20 seconds x 6 minutes
2 Touch and Go Clean and Jerks
Metcon:
Mixed Tabata (25 seconds on, 5 Seconds off)
6 Rounds
Hollow Body Hold
Side V-Sit Right Side
Side V-Sit Left Side
Sit-ups
*Mixed Tabata meaning you cycle through the movements every 25s/5s section. So each round lasts 2 minutes total, and you will perform all 4 movements every round.*
Read MoreMetcon:
-Start with an 800m Run-
21 Squat Snatch (95/135)
21 Dumbbell Thrusters (35/50)
-Run 400m-
15 Squat Snatch (95/135)
15 Dumbbell Thrusters (35/50)
-Run 400m-
9 Squat Snatch (95/135)
9 Dumbbell Thrusters (35/50)
-End with an 800m Run-
*24 minute cut-off*
Read MoreStrength:
5 Sets of-
Gymnastics Complex
4 Strict Pull-ups
4 Kipping Pull-ups
4 Bar Muscle-Ups
Metcon:
9 Minute Ladder
1 Deadlifts (245/365)
2 Box Jumps (24/30)
3 Kettlebell Swings (45/70)
*At least through 15 KBS to Rx*
Read MoreMetcon:
AMRAP X 20 minutes
10 Shoulder to Overhead (95/135)
10 Burpees Over the Bar
10 Ring Dips
*At least 7 Rounds to Rx*
Read MoreStrength:
5 x 5
Back Squats
Metcon:
30-20-10
12-9-6
Pistols
Power Cleans (125/185)
*10 minute cut-off*
Read MoreMetcon:
Event 10 Final WOD
“Quatrain”
10 Muscle-ups
30 Wallballs (14/20 @ 9/10ft)
50ft Handstand Walk
25ft Heavy Bag Carry
10 Muscle-ups
30 Wallballs (14/20 @ 9/10ft)
25ft Handstand Walk
25ft Heavy Bag Carry
10 Muscle-ups
30 Wallballs (14/20 @ 9/10ft)
50ft Heavy Bag Carry
*20 minute cut-off, you may finish this one. If we run out of bags or they are too heavy just carry a plate w a med ball on it or a couple plates, just something Heavy.*
Read MoreStrength:
Event 7
You have 7 minutes to establish a 1 Rep Max Clean and Jerk
Metcon:
Event 8 and 9
You have 6 minutes to complete
“Diane”
21-15-19
Deadlifts (155/225)
Handstand Push-ups
-Rest 3 Minutes-
Final Couplet
6 minutes to complete
6 Rope Climbs
30 Thrusters (80/115)
*Scores are time completed or reps at the end of 6 minutes.*
Read MoreSorry guys but I’m not feeling well today. Been up all night with something. There will be no 9 or 10 class. Darsi will cover noon and the afternoon. Sorry for the inconvenience.
Read MoreStrength:
Event 4
You will have 6 minutes to establish a 2 rep max Front Squat
*you can use a rack. Bar must be unloaded to start.*
Metcon:
Event 5
4 Rounds
50 Double-Unders
15 Power Snatch (65/95)
*10 minute cut-off*
Read MoreA lot of Bar work today so make sure you protect your hands. We have the WOD and dones for sale, 3 pairs for $5.
Metcon:
Event 3
For time
50 Chest 2 Bar Pull-ups
40 Toes 2 Bar
30 Clean and Jerks (145/205)
*20 minute cut-off. You are more than welcome to finish this after the cut-off but make sure you know your score is at 20 minutes because that is what we will go off of.*
Read More