Strength Back Squat (6-6-6-6-6-6-6) Metcon 3 Rounds for Time; -Row or Bike 10/12 Calories -20 (SA) Alternating KB Swings (50/70) -20 (SA) KB STOH (50/70) Cap: 10
2018 12 16
Skill Session A. Dumbbell Bench Press (x Max Reps) -Use 25s, 35s, or 50s and go for max reps UB -If you get 15+ reps, go heavier next time B. Bent Over Row (12-12-12-12-12) C. Dumbbell Lateral Raises (20-20-20-20) Metcon With a Partner! AMRAP 15; -Row 20 Calories -20 Ring…
2018 12 14
Strength Strict Muscle-Ups Scaling; -1 strict RING pull-up + 1 negative muscle up -1-2 negative Muscle ups Metcon With a Partner! AMRAP 15; -6 Muscle Ups / 12 T2B -30 Cal. Bike -40 KB Swings (50/70)
2018 12 13
Strength Deadlift (10-10-10-10-10) Strict Pull Ups (3-3-3-3-3-3-3-3) Handstand Push-ups (5-5-5-5-5) Scale: up- strict; down- abmats or pike pushups Metcon AMRAP 6; -15 Deadlifts (155/225) -9 HSPU/ 15 HRPU
2018 12 11
Skill Session Dumbbell Push Press (5-5-5-5-5) Row 250M (Time) Metcon Metcon (AMRAP - Rounds and Reps) With a Partner! AMRAP 20; -Row 30 Calories -30 DB STOH -Bike 30 Calories -30 DB Power Cleans
2018 12 10
2018 12 09
2018 12 07
Strength Snatch Balance (3-3-3-3-3-3) -6 minutes, keep weight LIGHT and work technique High-Hang Snatch (2-2-2-2-2-2) -6 minutes, keep weight LIGHT to MODERATE and work technique. Snatch (1-1-1-1-1-1-1-1) -12 minutes, find a 1RM. Metcon Metcon (AMRAP - Rounds and Reps) AMRAP 5; -15 Power Snatch (55/75) -10 burpee over the bar
2018 12 06
Strength Push Press (2-2-2-2-2-2-2-2) Metcon Metcon (Time) 4 Rounds for Time; -15 STOH (95/135) -30 Situps -12/15 Cal. Row/Bike Cap: 14
2018 12 05
WOD- Wednesday the 21st! Metcon With a Partner! AMRAP 8; -30 Cal. Gravy Boat Row -30 DB STOH (35/50s) *Rest 2 minutes AMRAP 8; -40 Gobbler squats (35/50) -40 Pushups *Rest 2 minutes AMRAP 8; -50 Pass the Wall Balls please (14/20) -50 Sit ups
2018 11 20