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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 April 13

METCON: Elizabeth 21-15-9 reps for time of: – Cleans – Ring dips *12min timecap

2018 April 12

METCON 3rds of – 90sec Burpees 6” – 30sec rest – 90sec double unders – 30sec rest – 90sec rope climbs – 30sec rest

2018 April 11

METCON: 2 rounds for max reps of: 2 minutes of shoulder presses, 135 / 95 lb. Rest 1 minute 2 minutes of front squats, 225…

2018 April 10

METCON 10min AMRAP: – 10 pull-ups – 10 sumo deadlift high pulls

2018 April 7

METCON: Partner ‘Tama’ For time: Partner A does 800-meter single-arm farmers carry, 45/35 lb. While partner B does AMRAP – 10 toes-to-bars – 10 push-ups…

2018 April 6

STRENGTH: Pull up progressions/ Muscle up progressions METCON: 1rd – 21 Sumo Deadlifts – 21 Pull-Ups 2rds – 15 Sumo Deadlifts – 15 C2B Pull-Ups…

2018 April 5

METCON AMRAP 20min – 40 DB Push Press – 40 Sit-ups – 40 DB Cleans – 40 Burpees to 6” STRENGTH – 1min Max DB…

2018 April 4

STRENGTH: Power snatch 3-3-3-3-3 reps Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps
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2018 April 13

METCON: Elizabeth 21-15-9 reps for time of: – Cleans – Ring dips *12min timecap

2018 April 12

METCON 3rds of – 90sec Burpees 6” – 30sec rest – 90sec double unders – 30sec rest – 90sec rope climbs – 30sec rest

2018 April 11

METCON: 2 rounds for max reps of: 2 minutes of shoulder presses, 135 / 95 lb. Rest 1 minute 2 minutes of front squats, 225…

2018 April 10

METCON 10min AMRAP: – 10 pull-ups – 10 sumo deadlift high pulls

2018 April 7

METCON: Partner ‘Tama’ For time: Partner A does 800-meter single-arm farmers carry, 45/35 lb. While partner B does AMRAP – 10 toes-to-bars – 10 push-ups…

2018 April 6

STRENGTH: Pull up progressions/ Muscle up progressions METCON: 1rd – 21 Sumo Deadlifts – 21 Pull-Ups 2rds – 15 Sumo Deadlifts – 15 C2B Pull-Ups…

2018 April 5

METCON AMRAP 20min – 40 DB Push Press – 40 Sit-ups – 40 DB Cleans – 40 Burpees to 6” STRENGTH – 1min Max DB…

2018 April 4

STRENGTH: Power snatch 3-3-3-3-3 reps Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps
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