WOD / Blog

2018 July 19

METCON
7min AMRAP
– row
1min rest
7min AMRAP
– cindy (5 pull-ups, 10 pushups, 15 squats)
1min rest
7min AMRAP
– 200m run
– 10 burpees
1min rest
7min AMRAP
– cindy
1min rest
7min AMRAP
– row

2018 July 18

METCON:
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 55-lb. dumbbell
Women: 40-lb. Dumbbell
*15min timecap

2018 July 17

METCON
5 rounds for time of:
– 5 deadlifts
– 10 burpees
Men: 275 lb.
Women: 185 lb.
*6min timecap

2018 July 16

METCON:
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats
Men: 135 lb.
Women: 95 lb.

2018 July 14

METCON:
Partner Gunny
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
*run with 45lb plate with partner, take turns holding plate as needed
*45min timecap

2018 July 13

STRENGTH:
Front squat 5-5-5-5-5 reps
*go on every 5 minutes
*3 SLDL/side between sets

2018 July 12

METCON:
For time:
100 shoulder taps
9 squat cleans
75 shoulder taps
12 squat cleans
50 shoulder taps
15 squat cleans
25 shoudler taps
*20min timecap

2018 July 11

METCON:
10 rounds of 1min on 1min off
– DB Burpee Clean

2018 July 10

STRENGTH
30min EMOM
– 1st 3 Dips
– 2nd 3 Bench Press
– 3rd 2 Turkish Get-Ups

2018 July 9

METCON
Complete as many rounds as possible in 7 minutes of:
– 10 KB Swings
– 10 Box Jumps

2018 July 7

METCON
Hotshots 19
6 rounds for time of:
– 30 squats
– 19 power cleans
– 7 strict pull-ups
– Run 400 meters
Men: 135-lb. clean
Women: 95-lb. Clean
*40min timecap

2018 July 6

METCON:
– 2,000-meter row
– 1-mile run
– 100 burpees
*25min timecap

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