WOD / Blog

2018 August 29

METCON:
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
Post number of burpees completed after the sprint each round to comments.

2018 August 28

STRENGTH:
Hang power clean 5-5-5-5-5 reps

2018 August 27

METCON:
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

2018 August 25

METCON:
Partner WOD
30min AMRAP
– Run 200m
– 3 Bear Complex (135/95)
*Partner 1 does full round while Partner 2 rest

2018 August 24

STRENGTH:
Sumo deadlift 3-3-3-3-3 reps

2018 August 23

METCON:
For time:
100 lunges
100 push-ups
100 medicine-ball cleans
100 pull-ups
100 lunges
*30min timecap

2018 August 22

METCON
For time:
100 lunges
100 push-ups
100 medicine-ball cleans
100 pull-ups
100 lunges
*30min timecap

2018 August 21

METCON
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

2018 August 20

METCON:
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

2018 August 18

METCON:
“Sasquatch”
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

2018 August 17

METCON:
Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.
*15min timecap

2018 August 16

STRENGTH:
Overhead squat 3-3-3-3-3 reps

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