Category: WOD

2017 July 18

STRENGTH: Clean & Jerk Practice METCON: Partner WOD 10min AMRAP – Power Clean – 10 T2B *Partner A does Power Cleans while partner B does 10 T2B. Switch every 10 T2B. Score is # of Power Cleans

2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to complete distance and reps. 1 will be on run/row while 1 will be on burpees/thrusters

2017 July 13

GYMNASTIC STRENGTH Plank & Arch Progressions 3rds of – 30sec long hollow hold plank – 30sec arch rock/hold METCON 100 Double KB Cleans *every time you put the KB down, perform 10 burpees *10min timecap

2017 July 11

STRENGTH Pull-Up Progressions 3rds of – 30sec static chin – 20sec upright righ lat stretch/side METCON 3rds of – 1min death march – 30sec rest 3rds of – 1min burpees – 30sec rest 3rds of – 1min row – 30sec rest 3rds of – 1min goblet squat – 30sec rest *score total for each station….

2017 July 08

METCON 40 front squats 10 burpee over bar 400m run 30 front squats 20 burpee over bar 400m run 20 front squat 30 burpee over bar 400m run 10 front squats 40 burpee over bar 400m run *increase weights on front squats every rd *30min timecap