WOD / Blog

2018 June 4

4.6.18
METCON
Partner Triple 3
For Time:
– 3,000-m row or 6,000-m bike
– 300 double-unders
– 3-mile run
*45min timecap
*1 person working at a time, split row & Dus anyhow, run done as 400m relay

2018 June 1

METCON:
For time:
50 handstand push-ups
50 toes-to-bars
800m run
50 dumbbell box step-ups
20 right-arm dumbbell overhead lunge
20 left-arm dumbbell overhead lunge
*22min timecap

2018 May 31

31.5.18
METCON
For time:
2 rounds of:
10 snatches
12 burpees
Then, 2 rounds of:
10 snatches (lighter than 1st 2rds)
12 burpees
*12min timecap

2018 May 30

STRENGTH:
Back squat 5-5-5-5-5 reps
*go on every 4minutes
*coaches choice of glute activation between sets
(tempo SL table tock 3/side 3333)

2018 May 29

Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 20-lb. vest or body armor, wear it.

2018 May 28

METCON:
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
*15min timecap

2018 May 26

METCON:
Partner WOD
10min AMRAP
– 5 Wall Walks
– AMRAP Squat Cleans
3min rest
10min AMRAP
– 10 Ring Dips
– AMRAP alt DB Snatches

2018 May 25

METCON:
Complete as many rounds as possible in 10 minutes of:
– 10 deadlifts
– 20 sit-ups

2018 May 24

METCON
3 rounds for time of:
– 50 medicine-ball cleans
– Run 800 meters
*25min timecap

2018 May 23

METCON:
4 rounds for time of:
– 60-second handstand hold
– 60-second static hang
– 15 dumbbell shoulder presses
– 15 weighted pull-ups
*20min timecap

2018 May 22

METCON
5 rounds for reps of:
– 2 minutes of burpee box jumps
– Rest 1 minute

2018 May 21

METCON:
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
*18min cap

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