WOD- Friday 6/22/2018 Metcon With a Partner for Time; -Run 1 Mile -40 DB Clean and Jerks (35/50) -Run 1200M -30 DB Clean and Jerks -Run 800M -20 DB Clean and Jerks Time cap: 30
2018 06 21
WOD- Thursday 6/21/2018 Metcon With a Partner! AMRAP 13; -60 Wall Balls (14/20) -60 Ring rows -60 Sit ups Mobility RomWod -20 minutes of guided mobility and yoga based exercises focused on relaxation and improvement of range of motion
2018 06 20
WOD- Wednesday 6/20/2018 Strength Deadlift (3-3-3-3-3-3-3-3) Metcon For Time; -Row 30 Calories -30 Deadlifts (115/185) -30 Burpees Time cap: 7
2018 06 19
WOD- Tuesday 6/19/2018 Skill Session 2 Sets of; A. Double-Unders (30-30) B. Airdyne: 10/12 Calories (Time) Metcon Mega Tabatas Day! 1- Double Unders 2- Sit ups 3- Airdyne 4- Pushups 5- Burpee box jumps *rest 1 minute between each
2018 06 18
WOD- Monday 6/18/2018 Strength 1. Back Squat (3-3-3-3-3-3-3) -In 13 minutes, build as close to a 3RM as possible. 2.EMOM x 10; -Back Squat (2-2-2-2-2-2-2-2-2-2) -2 reps at 3RM Metcon AMRAP 5; -10 DB Reverse lunges (35/50) -5 Burpees
2018 06 17
WOD- Saturday 6/16/2018 Skill Session 1. Run 400M once then... 2. Three Sets of; -A. Push-ups (10-10-10) -B. Clean and Jerk (5-5-5) Metcon With a Partner 4 Rounds for Time; -Run 400M together -25 Clean + Jerks (95/135) -50 Pushups Time cap: 24
2018 06 15
2018 06 14
Metcon With a Partner AMRAP 12; -30 D-ball cleans (50/75) -30 DB STOH (25/35) -30 Sit ups Mobility RomWod 20 minutes of guided mobility and yoga based exercises focused on relaxation and improvement of range of motion
2018 06 13
WOD- Wednesday 6/13/2018 Strength EMOM x 12; -Strict Pull Ups (10 x 20 seconds) -20 Seconds: Max strict Pullups/ jumping negatives -Rest 40 seconds Metcon 2 Sets for Max Reps AMRAP 2; -Max reps strict pullups/ Ring rows -Max reps burpee box jumps (20/24) Rest 1 minute…
2018 06 12
WOD- Tuesday 6/11/2018 Skill Session A. Strict Handstand Pushups (3 x 5-10) B. Deadlift (8-8-8) Metcon 4 Rounds For Max Reps; -1 Minute: Double Unders -Rest 30 seconds -1 Minute: HSPU/Pushups -Rest 30 seconds -1 Minute: Deadlifts (95/135) -Rest 30 seconds
2018 06 11