Tuesday 2-5-19

Death by…. Calorie Row Calorie SkiErg Calorie Assault 10 meter Run 0:00-1:00 = 5/3 calories 1-2:00 = 6/4 2-3:00 = 7/5 Continue until you can no longer complete prescribed calories with the minute. 10:00 Time Cap on each mode.

Posted in WOD

Monday 2-4-19

METCON – 12 AMRAP 20 Wallball 20/14 10 Chest to Bar Pull up 5 Power Clean 155/115 OLY – Hang Power Snatch 4×3 LIFT – Back Squat 5×5 ACCESSORY – 4x 4 MU + 2 Dips + 1 MU ***Continuing again this week to focus on the Metcons and how to scale yourself accordingly to […]

Posted in WOD

Friday 2-1-19

Metcon – 12AMRAP 10 Squat Cleans 95/65 8 HSPU 10 Box Jump Overs 24/20 8 Pull ups OLY – Every :90 x 6 3 Power Snatch + 4 OHS LIFT – Deadlift: 5×5 Accessory – 3x 10-12 Ring Tricep Extension 10-12 Ring Bicep Curls 15-20 banded hamstring curls

Posted in WOD

Thursday 1-31-18

Run 1x 800 (on the 0:00) 2x 400 (6:00/9:00) 4x 200 (12:00/15/17/19:00) Death by 10m (21…) 14min Cap (35:00) Men start at 30m/Women 20m Finisher -3x (12:00) DB rows – 6-8 each Side plank clamshells – 12 each Kneeling band punch – 10 each Plank 1:00

Posted in WOD

Monday 1-26-19

Metcon (15:00 Time Cap) 30 C+J 135/95 30 Box Jump 30 Ring Dip 30 Wallball 20/14 30 Burpees to 6″ Interval 8 EMOM 3 FS + 1 Push Jerk Oly T&G Power Snatch 4×3 Accessory 3x 3 Wall climbs (controlled) 5 strict Pull ups 7 jumping lunges (each)

Posted in WOD

Monday 1-21-19

5 AMRAP Buy In- 50 Wallball 12 Deadlift 185/135 12 Lateral barbell Burpees Rest 5:00 5 AMRAP Buy In- 35 Wallball 9 Deadlift 225/155 9 LBB Rest 5:00 5 AMRAP Buy In- 20 Wallball 6 Deadlift 275/185 6 LBB

Posted in WOD

Wednesday 1-16-19

Goat Day – (pick 3-4 things that need to be worked on and you’d like to get better at) We will do a 32 EMOM 8 ROUNDS OF: 0-1:00- Goat 1 1-2:00- Goat 2 2-3:00- Goat 3 3-4:00- Goat 4 Ideas: hspu, T2b, du’s, rope climb, oly lifts, your engine/cardio. Use this as a chance […]

Posted in WOD