Uncategorized

Tuesday 2/28/17 WOD 

Metcon:

5 Round 

12 Clean and Jerks (110/165)

16 Chest 2 Bar Pull-ups

25ft Handstand Walk

*25 minute cut-off*

Monday 2/27/17 WOD 

Strength:

EMOTM X 8 minutes

3 Squat Snatch

Metcon:

3 Rounds

20 Pistols

20 Ring Dips

15 Power Snatch (65/95)

*14 minute cut-off*

Saturday 2/25/17 WOD 

Strength:

Every 1:30 x 8 Rounds

2 Push-Press 

4 Push-Jerks

Metcon:

8 minute Ladder

2 Front Rack Lunges (95/135)

3 Toes 2 Bar

*At least through 15 T2B to Rx*

Thursday 2/23/17 WOD

I’m banking on the dumbbell workout not being the first week of the open. If it is I apologize about this one. Somehow every year I seem to channel Dave Castro in some way so we’ll have to see. 

Metcon:

AMRAP X 3 minutes

3 Dumbbell Ground 2 Overhead (35/50)

4 Burpees

-Rest 1 minute-

AMRAP X 3 minutes

4 Dumbbell Front Squats (35/50)

4 Burpees

-Rest 1 minute-

AMRAP X 3 minutes 

5 Dumbbell Shoulder 2 Overhead (35/50)

4 Burpees

-Rest 1 minute-

–Repeat–

*Only 1/2 Rounds and Full Rounds count towards your score 42 total Rounds to Rx*

Tuesday 2/21/17 WOD 

Metcon:

100-75-50-25 

Double-Unders

40-30-20-10

Cal Row 

Pull-ups

*25 minute cut-off. Rounds will be DU’s, Cal Row, Pull-ups at the designated rep numbers (100,40,40;75,30,30…)*

Monday 2/20/17 WOD 

Strength:

5 x 4

Overhead Squats

Metcon:

AMRAP X 10 minutes

6 Power Snatch (95/135)

20 Wallballs (14/20 @ 9/10ft)

*At Least 5 Rounds to Rx*

Saturday 2/18/17 WOD 

Metcon:

5 Rounds 

18 Toes 2 Bar

12 Thrusters (75/115)

400m Run

*25 minute cut-off*

Friday 2/17/17 WOD 

Strength:

4, 4, 4, 3, 3

Deadlifts

*All Sets unbroken*

Metcon:

30-20-10 

Push-ups

Air Squats

OAA Dumbbell Snatch (55/70)

*10 minute cut-off*

Thursday 2/16/17 WOD 

Metcon:

AMRAP X 10 minutes

6 Strict Handstand Push-ups

30 Double-Unders

-Rest 3 Minutes-

AMRAP X 10 minutes

15 Shoulder 2 Overhead (65/95)

12 Kettlebell Swings (55/70)

* 2 Scores, Rounds and reps in 1st AMRAP and Rounds and reps in 2nd AMRAP. 8 Rounds in first and 6 Rounds in 2nd to Rx.*

Wednesday 2/15/17 WOD 

Strength:

5 x 4 

Back Squats

Metcon:

-Start w/ 50 Wallballs (14/20 @ 9/10ft)-

15 Dumbbell Hang Squat Clean (50/35)

50 Sit-ups 

10 Dumbbell Hang Squat Cleans (35/50)

40 Sit-ups

5 Dumbbell Hang Squat Cleans (35/50)

30 Sit-ups

-End w/ 50 Wallballs (14/20 @ 9/10ft)-