2019 Jan 24
METCON:Complete as many reps as possible in 12 minutes of:1 strict pull-up, 2 push-ups, 3 squats2 strict pull-ups, 4 push-ups, 6 squats3 strict pull-ups, 6 push-ups, 9 squatsEtc.
2019 Jan 23
METCON:Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-undersMen: 155 lb.Women: 105 lb.
2019 Jan 22
METCON:On a 12-minute clock:1 minute of GHD sit-ups1 minute of bar muscle-ups2 minutes of GHD sit-ups2 minutes of bar muscle-ups3 minutes of GHD sit-ups3 minutes of bar muscle-ups
2019 Jan 19
METCON:12min AMRAP– 400m Run – 20 Front Rack Lunges (135/95)– 15 Strict Dips5min rest12min AMRAP– 21 Wall Balls, 20/14 – 15 Chest-to-bar Pull-ups – 9 DB Clean & Jerks, 50/35
2019 Jan 18
METCON:Complete as many rounds as possible in 20 minutes of:5 thrusters7 hang power cleans10 sumo deadlift high pullsMen: 95 lb.Women: 65 lb.
2019 Jan 17
METCON:Tabata handstand push-upsRest 1 minuteTabata single-leg squatsRest 1 minuteTabata push-upsRest 1 minuteTabata jumping lunges
2019 Jan 14
METCON:10 rounds on the C2 rower of:Pull a sub-1:25/500-m pace for as long as possibleRest 3 minutesScale pace as needed so that first interval can be maintained for approximately 1 minute
2019 Jan 12
TEAM WODin teams of 3– 200 cal row– 100 T2B (1 hang, 1 work, 1 rest)– 200 wall balls– 100 devil press (50lb/35lb)– 200 broad jumps (5ft/3ft)– 1mile run (100m relay – 1 plank, 1 run, 1 rest)