07/08/2017 Metcon (Time) Partner WOD5 RFT500m row / 400 run15 Power Cleans, 155/105#20 Medball Situp Toss 20/14#* *One partner does a wall sit while the other partner does a medball situp and tosses it to their partner. Do 10 each partner per round.One partner runs, one partner rows. Alternte the row and run on subsequent […]
07/07/2017 Front Squat (4 x 2 @ 80-85% Level Load ) Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP10 power snatches, 95/95#10 OTB burpeesrest 2:00 Repeat Score is the worst AMRAP. Scales:75/55#Step overs
06/23/2017 Bench Press (5 x 5 @ 80%) Metcon (Time) 6 RFT200m run12 Dumbell Push Press, 35/25#12 Dumbell Front Squats, 35/25#60 Double Unders Scales:25# or less on DB80 singles
06/24/2017 Metcon (Time) Partner WOD5 RFT4 Sandbag Hill Climbs (alternating)20 Burpees over the Box, 24/20″40 Sit Ups*one partner works while other rests Scales:1000m row if raining4 hills20″ for jumping or step overs
6/26/2017 Clean and Jerk (Spend 15 min to find a 1 RM) Double Grace with burpees (Time) 30 Clean and Jerks, 135/95#2 Burpees every 30 secondsRest 2 Minutes30 Clean and Jerks, 95/65#2 Burpees every 30 seconds Scales:115/85# and 95/65# OR 95/65# then 75/55#1 Burpee every :30 Burpees are performed at :00 and :30. 15 Minute […]
06/27/2017 Metcon (AMRAP – Rounds) 25 minute E5MOM400m run10 Medball Situps 20/14#8 Goblet Squats, 70/53#6 KB Swings4 KB Push Press (each arm, alternating)2 Bar Muscle UpsRest in remaining time. Rx+ is 600m run. Scales:200m run14/10# ball53/35# kb or less4 c2b, pull ups, or 6 ring rows
06/28/2017 Deadlift (3-3-3-3-3) Build to a heavy 3 & perform 5 x 3 at that weight. 75-80%. Perform a :30 plank b/w each set Metcon (Time) 21-15-9 Dead lift, 225/185#Box Jumps, 24/20″Barbell Pushups Scales:185/135# or 155/115#Step UpsPush ups or knee push ups
06/29/2017 Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP200m run15 Back Squats, 95/65#12 Burpees OTB9 Power Snatches 75/55# Barbell or lessBurpee step overs
06/30/2017 Push Jerk (Build to a heavy double and perform 5 x 2 (85%) Split Jerk (Build to a heavy double and perform 5 x 2 (85%) Metcon (AMRAP – Reps) “Fight Gone Bad”3 RoundsHSPUGHD SitupsDouble UndersAlternating DB Snatches, 50/35#Rowing, CaloriesRest Every station is 1 min for max reps. Rest is also 1 min. Scales:DB […]
07/01/2017 Metcon (Time) Partner WOD 5000m row*Burpees One person rowing, one person performing burpees. Score is time taken to complete the row. Subtract 1 second for every burpee performed. Burpee partner must stop if rowing partner stops. Burpees do not have to be performed.
