WOD / Blog

2018 September 21

TEAM SERIES
Event 3
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts, 225 lb.

Event 4
5 rounds for time of:
50 double-unders (each)
50-ft. synchronized overhead lunge

2018 September 20

METCON:
3 rounds for time of:
800-m run
50 box jumps
Men: 24-in. box
Women: 20-in. box
*25min timecap

2018 September 19

STRENGTH:
Snatch 2-2-2-2-2-2 reps
*go on every 4minutes
*coach’s choice of drills with PVC pipe/empty bar between sets

2018 September 18

METCON:
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
*15min timecap

2018 September 15

Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

2018 September 14

METCON:
21min EMOM
– 1st 8 Strict Toes to Bar
– 2nd 9 Modified Reverse Hyper
– 3rd 10 Single Leg Squats

2018 September 12

METCON:
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Men: 75 lb.
Women 55 lb.
*12min timecap

2018 September 8

METCON:
“Professor Chaos”
For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups
*25min timecap

2018 September 7

METCON:
For time:
20 clean and jerks
Men: 225 lb.
Women: 155 lb.
*10min timecap

2018 September 6

METCON:
5 2-minute rounds of:
10 thrusters
200-m row/15 cal bike
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

2018 September 5

METCON:
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
30-ft. handstand walk

Scroll to Top