02.18.17
Metcon 800m run 20 calorie row 4 rounds of "Cindy" 400m run 15 calorie row 3 rounds of "Cindy" 200m run 10 calorie row 2 rounds of "Cindy" 100m run 5 calorie row 1 round of "Cindy" (with chest-to-bar pull-ups) then 4 Minute ME Rope Climbs
02.17.17
Back Squat 3x3 @ 70% Metcon 14 minute AMRAP 50 wall balls (20/14) 40 calorie row 30 box jump overs (20) 20 handstand push-ups
02.16.17
Metcon 10:00 AMRAP 10 pull-ups 10 push-ups 10 sit-ups 10 air squats Metcon 3 Rounds 1:00 ME calorie row 1:00 ME double unders 1:00 Rest Score is total reps Rx+ = assault bike
02.15.17
EMOMx12 minute 1: 2 power clean and push jerks (60-65%) minute 2: 50 double unders "50s Grip" For time: 50 kettlebell swings (53/35) 50 toes-to-bar 50 sit-ups 50 goblet squats (53/35) 50m 1 arm (left) waiters walk (53/35) 50m 1 arm (right) waiters walk (53/35) RX+: (70/53)
07.14.17
Retcon - Partner WOD 75 wall balls (20/14) - while partner hangs from pull-up bar 75 kettle bell swings (53/35) - partner holds a plate locked out overhead (45/25) 800m med ball run (20/14) - both athletes run together, 1 partner must be carrying the med ball at all times 75 push-ups (hand release) - while partner holds [...]
02.13.17
EMOMx12 minute 1: 2 power snatches (60-65%) minute 2: 6 bar facing burpees "Jackie" For time: 1000m row 50 thrusters (45/35) 30 pull-ups
02.11.17
Open Prep 5 Rounds 1:00 squat cleans (135/95) 1:00 burpee KB box step-ups (20, 53/35) 1:00 cal row 1:00 rest Toe-to-bar Skill Work 6xME Toes-to-bar -rest as needed between sets
02.10.17
Front Squat 3x2 @ 85% Front Squat for load: #1: 2 reps @ 85% #2: 2 reps @ 85% #3: 2 reps @ 85% Metcon 12 minute AMRAP 15 push jerks (115/80) 15 box jump (24/20) 15 cal row 15 toes-to-bar
02.09.17
Dynamic Warm-up 5 wall slides 10 thoracic rotations (per side) 10 tall windmills (per side) 10 (each) T-I-W-Y 0:30 twisted cross (each side) 5 wall slides Metcon (AMRAP) 12:00 AMRAP 50 double unders 10 power snatch (75/55) 10 Overhead lunges (total) (75/55) 50 double unders 12 power snatch 12 overhead lunges ... Continue adding 2 [...]
02.08.17
Hang Clean & Jerk EMOMx9 - Every minute on the minute complete one hang (full) clean and (split) jerk - Increase weight each round - Record heaviest successful lift Partner WOD 1 partner working at a time 30 bench press (115/75) 30 front squats (from the floor) 30 strict pull-ups 300 double unders 20 bench [...]