June 9, 2018 Partner WOD 15 Intervals of :40 Work/:20 Rest Odd Intervals: Calories on Rower Even Intervals: Wall Balls *Partner 1 will start on the Rower and Partner 2 will start on the Wall Balls. Partners will alternate back and forth on the working intervals. Score is Total Calories + Wall Balls of the...Read More
June 8, 2018 Strength: Bench Press 1. 10 minutes Establish a Heavy Single Rep 2. EMOM x 5 3 Bench Press @ 75-80% of above weight Metcon: 21-15-9 reps for time of: Deadlifts (225/155) 400m Run after each setRead More
June 7, 2018 Metcon: 10 Rounds of: 8 Power Snatch (75/55) 12 Star Sit ups 50ft Overhead Lunges (75/55) Accessory: Tabata (8 x :20 on/:10 off) Strict Press (45/35) *Barbell is to remain in the front rack during the :10 rest. NO putting the barbell down or a penalty will be given – Coach’s Choice.Read More
June 6, 2018 Strength: Strongman Day 3-4 Rounds (not for time) 100ft Farmer Carry (70/53 x 2) 5 Tire Flips 3 Heavy Axle Bar Power Cleans *Tire Flips can be done either as partners or solo depending on the tire. For the Axle Bar Power Cleans, choose a weight that is Heavy but manageable with...Read More
June 5, 2018 Metcon: 15 minute AMRAP 1 mile run 50/40 Calorie Row AMRAP Ground to Overhead (135/95) *Ground to Overhead can be either a Snatch or a Clean & Jerk. Accessory: 5 sets of: 10-12 Unbroken Toes-to-Bar *Rest as needed between sets so you can perform the set unbroken. If the prescribed reps are...Read More
