Category: WOD

2017 September 19

METCON 1min on 1min off for 30min – 5rds of 12 Double KB Front Squat (every minute) – 5rds of 20 Burpee Over Parallettes (every minute) – 5rds of 20 Cal Row/Bike (every minute) *if not able to reach prescribed number, treat the minute as amrap

2017 September 11

STRENGTH Handstand Progressions 3-5rds of – 10sec Wall HS hold > 10 elbow bents > 10 shoulder shrugs > 10sec Wall HS hold METCON Partner WOD 10min AMRAP – wall balls – 12 C2B Pull-Ups *while 1 person reps wall balls, tho other does 12 pull-ups *score is # of wall balls

2017 September 8

METCON Partner WOD 7min AMRAP – Cindy relay (5 pull-ups, 10 pushups + 15 squats) *1 partner holding a goblet half squat 7min AMRAP – Snatch complex relay (9 Snatch Dls + 6 Hang Power Snatch + 3 OHS) *1 partner holding plank 7min AMRAP – 14 cal row + 7 Burpees relay *1 partner…