WOD / Blog

2018 January 12

STRENGTH
Shoulder Press 3-3-3

METCON
With a partner complete:
– 100 S2O
*1 hangs from a bar while 1 does S2O
– 100 T2B
*1 does handstand hold while 1 does T2B
15min timecap

2018 January 11

STRENGTH
Ring Muscle-Up Progressions

METCON
5rds
– 1min KB Swings
– 1min burpees
– 1min muscle-ups

2018 January 10

STRENGTH:
Power Cleans 3-3-3
*go on every 2.5minutes

METCON:
15min EMOM
– 1st 15 wall balls
– 2nd 7 L Pull-Ups
– 3rd 4 Power Cleans

2018 January 9

METCON
3rds of
– 3min row/bike
– 3min Dus
– 3min Walking Lunges

2018 January 8

STRENGTH
– Back Squats 3-3-3-3-3
– Deadlifts 3-3-3-3-3

2018 January 6

PARTNER WOD:
In Pairs
0:00-10:00
– 250m row
– amrap Burpees
*switch every 250m
1min rest
11:00-21:00
– 200m run
– amrap KB swings
*switch every 200m
1min rest
22:00-32:00
– relay bear complex

2018 January 5

GYMNASTIC STRENGTH:
Handstand Progressions
5rds
– 20sec wall handstand
– 10 arch to hollow
– 5 & 5 weighted PVC pass thrus

METCON:
4rds
– 1min row/bike
– 1min wall walks
– 1min wall balls

2018 January 4

STRENGTH:
10min to establish a heavy-ish snatch complex as below
– 1 muscle snatch
– 1 power snatch
– 1 squat snatch

METCON:
5rds
– 1min power snatches
– 1min double unders

2018 January 3

GYMNASTIC STRENGTH:
Hollow Body Progressions
5rds
– 30sec hollow body hold
– 10 glute bridges

METCON:
12min AMRAP
– 15 DB Cleans
– 15 box jumps

2018 January 2

METCON:
20min EMOM
– odd 10 Overhead Squats
– even 10 Pull-Ups

2017 December 22

TEAM WOD:
In a team of 3
Rd1
– 200 wall balls
– 150 T2B
– 100 Power Cleans
Rd2
– 150 wall balls
– 100 T2B
– 50 Power Cleans
Rd3
– 100 wall balls
– 50 T2B
– 25 Power Cleans
*45min timecap
*1 person working at a time
*while on WB, one WB, one hold DL, one rest
*while T2B, one T2B, one hang, one rest

2017 December 21

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of strict chin-ups
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

Scroll to Top