WOD

Friday 7/28

July 27th, 2017|

FRIDAY 7/28  [strength] Deadlift Build to a single heavy deadlift. This is not intended to be a 1 Rep Max, it is meant to be [...]

Thursday 7/27

July 26th, 2017|

Thursday 7/27 [metcon] AMRAP 15: 40/30 Calorie Bike 15 Toes to Bar 12 Front Rack Reverse Lunges (115/80) 9 Strict Ring Dips

Wednesday 7/26

July 25th, 2017|

WEDNESDAY 7/26 [strength] Clean Complex 5 Min EMOM: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) Take 5 minutes to put heavy [...]

Tuesday 7/25

July 24th, 2017|

TUESDAY 7/25 [wod prep] 4 sets of 10 reps. Starting with just the barbell and adding weight each set. [metcon] For Time 3 Rounds Bergeron [...]

Monday 7/24

July 23rd, 2017|

MONDAY 7/24Muscle Snatch  Build to a heavy single Metcon (Time) 5 Rounds For Time 20 Cal Row/Bike 15 Power Snatches (75/55)

Thursday 7/20

July 19th, 2017|

THURSDAY 7/20 [metcon] 20 Min AMRAP Teams of 3: 250m Row 20 Kettlebell Swing 53/35 10 Burpees

Wednesday 7/19

July 18th, 2017|

WEDNESDAY 7/19 [strength] Split Jerk  Build to a heavy single from the rack. If this movement is one that you are not comfortable with make [...]

Tuesday 7/18

July 17th, 2017|

TUESDAY 7/18 [metcon] 5 Min AMRAP 7 Rounds of “The Chief” (115/80) Max Calorie Bike/Row Rest 5 Min 5Min AMRAP 6 Rounds of “The Chief” [...]

Monday 7/17

July 16th, 2017|

Monday 7/17 [metcon] For Time 21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups

Saturday 7/15

July 14th, 2017|

SATURDAY 7/15 [metcon] Partner Up! For Time 1000m Row 2 Rounds of “DT” 1000m Row 2 Rounds of “DT” 1000m Row 2 Rounds of “DT” [...]

Load More Posts