05.02.17
Metcon 15 minute AMRAP 15 box jump overs (24/20) 12 ring dips 9 power cleans (135/95) Metcon (no measure) 3 rounds 10 strict toes-to-bar 20 good mornings (with barbell) 4 wall-walks into 5 second nose + toes hold
05.01.17
Overhead Squat 3x3 Overhead Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% "Heartbreak Kid" 3RFT: 10 front squats (135/95) 20 pull-ups 50 double unders * Front squats are taken from the floor and not the rack * Rx+: 185/135 and chest to bar pull-ups
04.29.17
EMOMx10 Minute 1: (15/12) calorie row Minute 2: 10 DB snatch (50/35) Metcon 800m run 21 KB swings (70/53) 21 goblet squats (53/35) 400m run 15 KB swings (70/53) 15 goblet squats (53/35) 200m run 9 KB swings (70/53) 9 goblet squats (53/35)
04.28.17
Front Squat 5x5 All reps at 80% of 1RM Metcon 21-15-9 Jerks (135/95) Pull-ups Rx+: C2B Pull-ups
04.27.17
Tempo Chin-ups 6x5 3 sec up, 3 sec hold with chin over bar, 3 sec descent. Weighted if possible, if no weight is used score lbs as "0" Shoulder Press 6x5 Metcon 18 min running clock: 0-6 min: 3 rounds 20 overhead walking lunges (45/25 plate, 10 each leg) 20 push-ups 6-12 min: 3 rounds [...]
04.26.17
Power Clean + Front Squat 15 minutes to find 1RM Metcon 30 deadlifts (225/155) 30 HSPU 30 calorie row 30 pull-ups 30 ring dips 60 wall balls (20/14)
04.25.17
Metcon 4 minute AMRAP: 30 overhead squats (95/65) Max burpees over bar in remaining time Rest 4 minutes 4 minute AMRAP: 20 power cleans & jerk (115/85) Max burpees over bar in remaining time Rest 4 minutes 4 minute AMRAP: 10 power snatches (135/95) Max burpees over bar in remaining time -Score is total number [...]
04.24.17
Power Snatch + OHS 15 minutes to find 1RM power snatch and overhead squat. (Unbroken - do not drop the bar between snatch and ohs). Metcon 400m run 30 hand release push-ups 400m run 40 KB swings (53/35) 400m run 50 sit-ups 400m run 40 box jumps 400m run 30 wall-balls (20/14) 400m run - [...]
04.22.17
Partner WOD 25 minute AMRAP 60 pull-ups 60 (hand release) push-ups 80 Russian KB swings (53/35) 100 double-unders 40 pull-ups 60 KB snatches 80 goblet squats 100 double unders 20 pull-ups - Every 5 minutes (starting at 0) both partners must run 200m together - 1 partner working at time (besides the run) Core 5 [...]
04.21.17
Split Jerk 1x1 15 minutes to find a heavy split jerk. Split Jerk for load: #1: 1 rep Front Squat 4x5 Increasing weight each set. Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps Metcon 4 rounds for time: 18 thrusters (65/35) 12 burpees-over-bar 15 pull-ups RX [...]