WOD / Blog

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

2018 March 14

STRENGTH:
Front squat 1-1-1-1-1-1-1 reps
*3hip thrust/side between sets
*go on every 4minutes

2018 March 13

STRENGTH:
HSPU progressions

METCON:
Partner WOD
0:00-5:00
– 10 GHD Situp
– AMRAP Strict HSPU
1min rest
6:00-11:00
– 20sec L-sit hold
– AMRAP Strict HSPU
1min rest
12:00-17:00
– 30 hollow rocks
– AMRAP Strict HSPU
*partner A on fixed rep scheme core movement while partner B on Strict HSPU

2018 March 12

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
*30min timecap

2018 March 9

STRENGTH:
Push Press 2-2-2
Sumo Deadlift 2-2-2

METCON:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

2018 March 8

STRENGTH
10min to achieve max
– Muscle + Power + Squat Snatch

METCON
10 rounds for time of:
– 1 power snatch
– 3 overhead squats
*10min timecap

2018 March 7

STRENGTH:
Bar muscle up progressions

METCON:
3rds
– 2min Row
– 2min Wall Balls
– 2min Muscle-Ups

2018 March 6

STRENGTH:
10min to achieve 1RM Back Squat
– start with empty bar (max 20lb increments)

METCON:
4rds of
– 400m run in 3min
– 90sec Farmer Carry Lunges then rest 90sec
*score is total time for all 400m & total distance for lunges

2018 March 5

STRENGTH:
3rds
– 20sec L-sit
– 5 jefferson curls

METCON:
20min EMOM
– 3 to 5 L Pull-Ups
– 3 to 5 HSPU

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