WOD / Blog

2018 March 30

STRENGTH:
Hang power snatch 3-3-3-3-3 reps

2018 March 29

METCON:
4 rounds for time of:
15 box jumps
Run 400 meters
*18min timecap

2018 March 28

STRENGTH:
12min EMOM
– 1st 50sec plank
– 2nd 40sec wall sit
– 3rd 30sec static chin

METCON:
20 Single DB Squat Cleans
30 DB Hang Snatches
40 Pull-Ups
30 DB Hang Snatches
20 Single DB Squat Cleans
*12min timecap

2018 March 27

STRENGTH
Deadlift 5-5-3-3-3-1-1-1-1 reps
*go on every 4minutes
*3 pistols/side between sets

2018 March 26

METCON:
6min AMRAP
– 12-cal. row
– 12 push-ups
1min rest
6min AMRAP
– 4 laps bear crawl (width of box)
– 5 RH DB Hang C&J
– 5 LH DB Hang C&J
1min rest
6min AMRAP
– 6 wall balls
– 6 burpees

2018 March 23

METCON:
20min EMOM
– odd 5 KB Clean & Jerk
– even 5 weighted pull-ups

2018 March 22

STRENGTH
Bench press 5-5-5-5-5 reps
*go on every 5minutes
*5 DB Bent Over row/side between sets

2018 March 21

METCON:
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

2018 March 20

METCON:
4 rounds, each for time, of:
Row 1k
Rest as needed between efforts.

2018 March 19

STRENGTH:
Clean & Jerk 3-3-3-3-3
*go on every 5minutes
*burgener WU between sets/BTN PP, PJ, SJ between sets

2018 March 16

METCON:
1min row for cal
1min burpee with 6” target
1min farmer carry for distance
2min row
2min burpee with 6” target
2min farmer carry
3min row
3min burpee with 6” target
3min farmer carry
*30sec rest in between sets

2018 March 15

METCON:
5 rounds for time of:
– Run 400 meters
– 15 thrusters
*20min timecap

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