WOD / Blog

2018 Dec 14

METCON:
For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

2018 Dec 13

METCON:
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 32-kg kettlebell
Women: 24-kg kettlebell

2018 Dec 12

METCON:
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dips
Men: 165 lb.
Women: 110 lb.

2018 Dec 11

STRENGTH:
Snatch balance 1-1-1-1-1-1-1 reps

2018 December 10

METCON
18-15-12-9-6-3 reps for time of:
– Thrusters
– Power snatches
– Toes-to-Bars
Men: 75 lb.
Women: 55 lb.

2018 Dec 7

STRENGTH:
Hang power clean 3-3-3-3-3-3-3 reps

2018 Dec 6

METCON:
7 rounds for time of:
10 burpees
20 sit-ups

2018 Dec 5

3rds of
– 3min AMRAP (or 800m)
– run
– 1min rest
– 3min AMRAP (or 1000m)
– row
– 5min rest

2018 Dec 4

METCON:
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

2018 Dec 3

METCON:
Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches
Men: 185 lb.
Women: 125 lb.

2018 Dec 1

METCON:
0:00-10:00
– 800m run 
– 40 Toes-to-bar 
10:00-20:00
– 21 Power Cleans, 135/95 
– 15 Front Squats, 135/95 
– 9 Push Jerks, 135/95 
20:00-30:00
3rds of
– 20 wall balls
– 20 burpees

2018 Nov 30

METCON:
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
Men: 24-kg kettlebell
Women: 16-kg kettlebell

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