04.22.18

Bear Complex 15 minutes to find max load: Each round is 7 unbroken sets of: • 1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 Push Press You must hold on to the bar for the entire round.     Helen 3 rounds for time of: • 400m [...]

By |2018-04-17T11:53:55-06:00April 22nd, 2018|WOD|0 Comments

04.21.18

Partner WOD A For each of the following, partners will alternate complete rounds and work through as many rounds and reps as possible in 8 minutes: AMRAPx8 8 deadlifts (225/155) 8 chest-to-bar pull-ups Rest 4 minutes     Partner WOD B AMRAPx8 8 burpee box jump-overs (24″/20″) 1 rope climb Rest 4 minutes Partner WOD C [...]

By |2018-04-17T11:52:51-06:00April 21st, 2018|WOD|0 Comments

04.20.18

Seated Press 5x4 Increasing weight each set. Seated Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps Metcon AMRAPx15 400m run 8 strict pull-ups 12 overhead squats (95/65)     Metcon EMOMx8 Minute 1: 8-10 supine ring rows Minute 2: 45 second plank

By |2018-04-17T11:51:42-06:00April 20th, 2018|WOD|0 Comments

04.19.18

Metcon 20 power snatches (115/75) 800m run 20 front squats (135/95) 600m run 20 power cleans (155/115) 400m run 20 S2OH (175/135) 200m run EMOMx8 10 hollow rocks 10 toes-to-bar 10 second plank

By |2018-04-17T11:49:52-06:00April 19th, 2018|WOD|0 Comments

04.18.18

High Hang Clean EMOMx5x1 All reps at 65% of 1RM. Hang Clean EMOMx5x1 All reps at 75% of 1RM. Clean E90x4x1 Increasing weight each round to find a heavy clean. Metcon AMRAPx10 10 G2OH (115/75) 10 burpees over the barbell Rest 3 minutes before next metcon. Sled Pull Game Teams of two, with partners facing [...]

By |2018-04-17T11:47:40-06:00April 18th, 2018|WOD|0 Comments

04.17.18

Metcon EMOMx24 Minute 1: 12/8 calories on bike or 200m row Minute 2: 15 kettlebell swings (53/35) Minute 3: 10 thrusters (115/75) Minute 4: 12/8 ring dips Skill Work 3 rounds Minute 1: M.E. Muscle-Ups (low ring muscle-up progression x 4 reps) Rest 30 seconds Minute 2: M.E. (distance) DB/KB waiters walk (AHAP) Rest 30 [...]

By |2018-04-17T11:40:09-06:00April 17th, 2018|WOD|0 Comments

04.16.18

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 |2018-04-17T11:38:26-06:00April 16th, 2018|WOD|0 Comments

04.14.18

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 |2018-04-08T17:19:29-06:00April 14th, 2018|WOD|0 Comments

04.13.18

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 |2018-04-08T17:18:21-06:00April 13th, 2018|WOD|0 Comments