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Front Pause Squat 5x3 (32x1) All reps at 65% of 1RM Tempo - 3 seconds down, 2 seconds pause, stand, 1 second pause between reps Mary AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups

By |2018-04-17T11:38:26-05:00April 16th, 2018|WOD|0 Comments


Partner WOD In teams of two, alternating movements complete: AMRAPx15 7 burpee box-jump-overs (24″/20″) 7 thrusters (155/105) 21 double unders Rest until the running clock reaches 20:00. Then…     Partner WOD In teams of two, alternating complete rounds: AMRAPx10 9 burpees-over-bar 9 push presses (155/105) 9 ring dips

By |2018-04-08T17:19:29-05:00April 14th, 2018|WOD|0 Comments


Christine 3 Rounds For Time • Row 500m • 1x BW Deadlifts, 12 reps • 21" boxjumps, 21 reps     Barbell Glute Raises 3x8 https://www.youtube.com/watch?v=G1GQaUyWNpA&feature=youtu.be Single Leg Deadlift 3x8

By |2018-04-08T17:18:21-05:00April 13th, 2018|WOD|0 Comments


Weighted Step-ups 5x10 Two kettlebells in farmer’s carry hold. Choose a weight that’s challenging, but you can fully stand using one leg. 5 per leg. Bent Over Row 5x5 All reps at the same, moderate weight. Maintain a flat back. Metcon 3 rounds: Min 1: 100m run Min 2: 10 T2B Min 3: 10 goblet [...]

By |2018-04-08T17:16:05-05:00April 12th, 2018|WOD|0 Comments


Push Press 8x2 Metcon AMRAPx12 30 wall ball shots (30/20) 20 alternating dumbbell snatches (55/35 lbs) 10 strict handstand push-ups Rest 3 minutes before next metcon.  3x20 Kettlebell Swings 20 unbroken KB swings (AHAP) 10 burpees and start over if you break. Score is time, record weight in comments.

By |2018-04-08T17:10:02-05:00April 11th, 2018|WOD|0 Comments


Warm-up 2 rounds 30 second side plank (left) 30 second scapular circles from push-up position 30 second side plank (right) 30 second supinated-grip hang from pull-up bar High Hang Squat Snatch EMOMx5x2 Hang Squat Snatch EMOMx5x1 Snatch EOMOMx4x1 Increasing weight each set. Metcon 3 minute M.E. calorie row 3 minute M.E. G2OH (135/95) 3 minute [...]

By |2018-04-08T17:06:36-05:00April 10th, 2018|WOD|0 Comments


Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 50 double unders 15 push presses (115/75) 15 back squats (115/75) 400m run Barbells are taken from the ground - no racks.

By |2018-04-08T16:42:42-05:00April 9th, 2018|WOD|0 Comments


AMRAPx30 In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 deadlifts (135/95) 100m KB farmer’s carry (70/53) 100 OH walking lunges (45/25 plate) 100 push presses (135/95) 100 single arm OH DB/KB Squats (50/35 or 53/35)      

By |2018-04-03T11:35:04-05:00April 7th, 2018|WOD|0 Comments