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2018 March 2

AM
7rds
– 1st 2minutes 3 Deadlifts & 5 RFESS/side
– 2nd 2minutes 60sec AMRAP burpees
*increase DL weight every rd

PM
18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
18.2a
1-rep-max clean
*Time cap: 12 minutes to complete 18.2 and 18.2a

2018 March 1

STRENGTH
Hollow & Arch Progressions
Handstand Walk Progressions

METCON
15min AMRAP
– 30 hollow rock
– 30 arch rock
– 60ft handstand walk

2018 February 28

METCON:
Partner “Havana”
25min AMRAP
– 150 Double Unders
– 50 PushUps
– 20 Power Cleans
*one person working at a time

2018 February 27

STRENGTH:
Muscle-up progression

METCON:
20min EMOM
– odd 5 snatches
– even 3 muscle-ups

2018 February 26

METCON:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

2018 February 23

23.2.18
AM
STRENGTH
Handstand PushUp Progressions
METCON
2k row

PM
18.1 – “Row Your Boat Off”
20-min. AMRAP of:
8 toes-to-bars
10 DB hang clean and jerks (50/35 lb.)
14/12-calorie row

2018 February 22

METCON:
Partner WOD
3rds of
– 800m run (400m relay)
– 30 Toes to bar
– 30 Deadlifts
*split toes to bar & deadlifts anyhow but with only 1 person working at a time
*25min timecap

2018 February 21

STRENGTH:
10min to achieve 2RM Clean & Jerk

METCON:
15min every 90sec on the 90sec
– odd 90sec 8-8-8-8-8 Strict Pull-Ups/Chin-Ups
– even 90sec 5-4-3-2-1 Clean & Jerk (increasing weights every rd)

2018 February 20

STRENGTH:
Front squat 10-10-10-10-10 reps
*go on every 5minutes
*in between sets do SLDL DL to SLBOR to SLPress (3/side with 2 DBs)

2018 February 15

METCON
‘Kelly’
5 rounds for time of:
– Row 500m/Bike 1k/Run 400m
– 30 box jumps
– 30 wall-ball shots
*30min timecap

2018 February 14

STRENGTH:
Deadlifts 3-3-2-2-1-1
*go on every 3minutes

METCON:
Complete as many rounds as possible in 5 minutes of:
– 3 deadlifts
– 7 push presses
*2 barbells/person

2018 February 13

STRENGTH
L-Sit Progressions

METCON
Complete as many rounds as possible in 12 minutes of:
– 20 Toes 2 Bar
– 10 left-arm overhead lunges
– 10 right-arm overhead lunges

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