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November 9, 2018

Overhead Squat (Build to a Challenging set of 5 in 10min. ) This is NOT a 5RM. No Failing. Overhead Squat (Every 3min x 3 sets: 5 reps @ 80% of earlier set. ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 push presses 40 double-unders (115/75)

November 7, 2018

Snatch (EMOM 10: 1 PS + 1 Snatch) Begin with an empty bar, making small jumps throughout. Build each set, finishing at or below 60% of your 1RM. Treat this like a WARM UP. Focus on technique and speed. Metcon (AMRAP – Reps) AMRAP 6 Bar Facing Burpees

November 6, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes of: 10 strict knees-to-elbows 3 wall walks

October 30, 2018

Metcon (Time) 3 rounds For Time 100 DUs 200m FC (70/53 per hand)

October 29, 2018

Back Squat Every 3min x 4 sets: 4 reps @ 75-80%) Metcon (Time) 10 rounds of “Cindy” for time 5 pull-ups 10 push-ups 15 air squats

October 1, 2018

Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2

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September 26, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 t2b 10 burpees 50ft “Core” Bear Crawl 5 sand bag cleans 50′ front rack sand bag carry

September 25, 2018

AMRAP 10 @ EZ/Moderate 400m row 10 wall walks 100′ Core bear crawl + Metcon (AMRAP – Rounds and Reps) AMRAP 12 100 DUs 10 HR push-ups 20 squats 100′ Double KB Front Rack Carry (53/44

September 24, 2018

Back Squat (Every 3min x 4 sets. ) 4 sets x 3 reps. All sets challenging. NOT maximal. No Failing. Prioritize movement and ROM/depth. Metcon (Time) For Time 21 DB thrusters 3 legless rope climbs 15 DB thrusters 2 legless rope climbs 9 DB thrusters 1 legless rope climb

September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

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