WOD / Blog

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

2018 Nov 29

STRENGTH:
Deadlift 5-5-5-5-5 reps

2018 Nov 28

METCON:
5 2-minute rounds of:
15-cal. row
Max strict toes-to-bars
Rest 2 minutes

2018 Nov 27

STRENGTH:
Thruster 5-5-5-5-5 reps

2018 Nov 26

METCON:
5 rounds for time of:
15 hang squat cleans
30 push-ups
Men: 135 lb.
Women: 95 lb.

2018 Nov 24

METCON:
Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

2018 Nov 23

STRENGTH:
Front squat 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 22

METCON:
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
Men: 135 lb.
Women: 95 lb.

2018 Nov 21

METCON:
4 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
4 rounds for max reps of:
Double Unders 45 seconds, rest 15 seconds
Double Unders 30 seconds, rest 30 seconds
Double Unders 15 seconds, rest 45 seconds
4 rounds for max reps of
Burpees 45 seconds, rest 15 seconds
Burpees 30 seconds, rest 30 seconds
Burpees 15 seconds, rest 45 seconds

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