WOD / Blog

2018 February 12

METCON
Partner WOD
T
10 rounds for time of:
– 100-meter sprint
– 10 squat clean thrusters
– 15 kettlebell swings
– 100-meter sprint
*1person does 1rd at a time (u go, I go)
*25min cap

2018 February 10

METCON
Partner WOD
15min AMRAP
– 400m run with medball
– 30 medball situps
*1 person running with ball. 30 situps in total facing partner and handing off ball at top of sit-up
2min rest
15min AMRAP
– 30 Burpees
– 20 Back Squats
*1 person working at a time. split reps anyhow

2018 February 9

STRENGTH:
Ring Muscle-Up Progressions

METCON:
For time:
30 muscle-ups
*20min timecap

2018 February 8

STRENGTH
– Front Squats 3-3-3
– Shoulder Press 3-3-3
– Thrusters 3-3-3
*go on every 3minutes
*3 single leg hip thrust with DB/side in between sets

2018 February 7

METCON
For time:
30 overhead lunges
30 knees-to-elbows
30 sit-ups
60 SDHP
30 sit-ups
30 knees-to-elbows
30 overhead lunges
*15min timecap

2018 February 7

METCON:
For time:
30 overhead lunges
30 knees-to-elbows
30 sit-ups
60 SDHP
30 sit-ups
30 knees-to-elbows
30 overhead lunges
*15min timecap

2018 February 6

STRENGTH:
10min to work up to a heavy-ish
– 2 Hang Power Snatch
– 2 Overhead Squats

METCON:
3min Snatches
3min Box jumps
2min Snatches
2min Box jumps
1min Snatches
1min Box jumps

2018 February 5

STRENGTH
10min to achieve 3RM DB/KB Shoulder Press

METCON
7 rounds for time of:
– 14 dumbbell/kettlebell deadlifts (if kettlebell do on deficit)
– 14 alternating dumbbel/kettllebelll shoulder presses
*12min timecap

2018 February 03

METCON
0:00-10:00
9-15-21 reps for time of:
– Burpee, bar-facing
– Overhead Squat, 95/65
2min rest
12:00-22:00
4 Rounds for time of:
– 15 Kettlebell Swings, 70/53
– 15 Pull-Ups
– 15 Calories (bike or row)
2min rest
24:00-34:00
3 Rounds for time of:
– 24 Wall Ball Shots, 20/14
– 12 Power Cleans, 155/105

2018 February 2

METCON:
– 100 Double Unders, then
5rds of
– 10 chest-to-bar pull-ups
– 15 push-ups
– 20 single-leg squats, alternating
Then
– 100 Double Unders
*20min timecap

2018 January 30

STRENGTH
Hang Squat Clean 2-2-2-2-2
*go on every 2minutes

METCON
Partner WOD
10min AMRAP
– Hang Squat Cleans
*while partner A does HSC, partner B does 10 Burpees with 6” target

2018 January 29

STRENGTH
Handstand Push-Up Progressions

METCON
15min EMOM
– 1st 18/21 cal on bike
– 2nd 12 handstand push-ups (6strict/6kip)
– 3rd 8 pullups (4strict/4C2B)

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