October 11, 2019 Strength: Bench Press A. Establish a Heavy Single (12:00) B. 4 Sets of: 8 Close Grip Bench Press* 10 Calorie Bike/Ski/Row *Use 50-60% of weight from Part A Metcon: 7 minute AMRAP 250/200m Row 15 Abmat Sit ups OR 10 GHD Sit upsRead More
October 9, 2019 Strength: Snatch A. Snatch High Pull + Power Snatch (2+2) x 3 *Keep these Light and Snappy. B. Hang Power Snatch + Power Snatch (1+1) *Build to Heavy set in 8:00. Does not have to be Touch & Go. Metcon: 3 Rounds of: (Not for time) 10 Unbroken Deadlifts (65%) 75 Double...Read More
October 8, 2019 Metcon: 18 minute AMRAP 20 Alternating Dumbbell Hang Split Snatches* (50/35) 15/12 Calorie Assault Bike 20 Single Dumbbell Box Step ups (50/35) 8 Ring Muscle ups OR 16 Chest to Bar Pull ups *Must alternate arms with each rep as well as the front leg. Odd Object Work: 2 Rounds (Not for...Read More
October 7, 2019 Strength: Squats 6 sets of: 2 Front Squats 4 Back Squats *Use 68-70% of your Back Squat for both lifts. *Complete the 2 Front Squats, rack it, and immediately complete the 4 Back Squats. Rest approximately 2:00 before starting the next set. Metcon: (For time) 1000m Run 50 Thrusters (45/35) 30 Bar...Read More
October 5, 2019 Partner WOD “Heads or Tails” This WOD will all be based on flipping a coin. We will flip the coin for each of the listed exercises to determine which will be included in the workout. May the odds be ever in your favor . . . 24 minute AMRAP “Heads” “Tails”...Read More
