May 5, 2018 Happy Cinco De Mayo! Team WOD Teams of 3 complete the following: 25 minute AMRAP 15 Rounds of: 1 Wall Climb 8 Power Snatch (95/65) 30 Double Unders *In the teams of 3, one athlete is rowing, 1 athlete is completing a round, and the other athlete is resting. The rower needs...Read More
May 4, 2018 Strength: Pressing Complex Every 2:00 (5 Rounds) 1 Strict Press + 2 Push Press + 3 Push Jerks *Use 85% of your Strict Press for the entire complex. Use the same weight for all 5 Rounds. This is not progressive loading. 1 set = all 6 reps. Metcon: (For time) 50 Wall Balls...Read More
May 3, 2018 Metcon: (For time) 100 Burpees w/ EMOM of: 3 Ground to Overhead (135/95) *Ground to Overhead can be either a Snatch or Clean & Jerk. **The workout begins with 3 Ground to Overhead. Gymnastics: 4 Rounds of: :20 Toes-to-Bar :40 Rest :20 Handstand Push ups :40 RestRead More
May 2, 2018 Strength: Clean Complex EMOM x 15: Power Clean + Hang Clean + Clean Min. 1-4: @ 65% Min. 5: Rest Min. 6-9: @ 70% Min. 10: Rest Min. 11-14: @ 75% Min. 15: Rest Metcon: Lady WOD – “Squatting Elizabeth” 21-15-9 reps of: Squat Cleans (135/95) Ring Dips REMINDER: Gymnastics Class at 5:30pm...Read More
May 1, 2018 Metcon: 5 Rounds for time: 400m Run 12 Chest-to-Bar Pull ups 100ft Overhead 1-Arm Kettlebell Carry (70/53)* *Switch at the 50ft mark. Core/Midline: 18-15-12-9-6-3 reps of: Calorie Row or Ski (Athlete’s Choice) GHD Sit upRead More
April 30, 2018 Strength: Back Squats 3 x 10 @ 65-70% *Rest as needed between sets. Must complete all 10 reps unbroken. Metcon: (For time) 20 Thrusters (135/95) 3 Rope Climbs (15′) 10 Thrusters 2 Rope ClimbsRead More
