WOD / Blog

2018 August 3

METCON:
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run
Men: 70-lb. dumbbells
Women: 45-lb. dumbbells
*17min timecap

2018 August 2

STRENGTH
Split jerk 3-3-3-3-3-3-3 reps

2018 August 1

METCON:
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men: 135 lb.
Women: 95 lb.
*8min timecap

2018 July 31

METCON:
In teams of 3
40min AMRAP
– Run 400m
– Max distance row
– Max rep man makers
*1 person/station, switch every 400m run

2018 July 30

METCON:
21min EMOM
– 1st 8-10 Handstand Push-Ups
– 2nd 1-2 rope ascent
– 3rd 10-15 burpees to 6” target

2018 July 28

METCON:
“Limitless”
Teams of 3:
AMRAP 7:
– 70 cal row
– Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
– 60 cal row
– Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
– 40 cal row
– Max Thrusters (95/65)

2018 July 27

STRENGTH:
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
*go on every 3minutes
*coach’s choice glute activation between back squats
*single arm DB cossack thrusters between thrusters (4/side)
*30sec hamstring stretch between L-sits

2018 July 26

METCON:
21min EMOM
– 1st 30sec hollow rock/hold
– 2nd 30sec arch rock/hold
– 3rd 3 strict muscle-ups

2018 July 25

METCON:
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.

2018 July 24

METCON
‘Erin’
5 rounds for time of:
– 15 dumbbell split cleans
– 21 pull-ups
*17min timecap

2018 July 23

STRENGTH
Front squat 3-3-3-3-3 reps

2018 July 20

METCON:
4 rounds for time of:
20 overhead lunges
25 V-ups
Men: 135 lb.
Women: 95 lb.
*12min timecap

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