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)
04.27.17
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 [...]
04.19.17
E90x6 Every 90 seconds complete 2 power cleans and 3 front squats. Weight > 70% of 1RM power clean. - Heavier than last week! Metcon 5 rounds for time: 20 calorie row/bike 10 bench press (155/105) 15 box jumps
04.18.17
Metcon 4 rounds for time: 500m row 400m run Rest 2 minutes between rounds EMOMx10 Minute 1: 7 burpee pull-ups Minute 2: 7 toes-to-bar
04.17.17
EMOMx7 Every minute on the minute perform 2 power cleans and 3 overhead squats. Weight should be > 65% of 1RM power snatch. Back Squat 4x5 Increasing weight each set. Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps Metcon 27-21-15-9 Power snatch (75/55) Wall balls (20/14) Calorie [...]