January 18, 2020 Team WOD In teams of 3, complete the following: 2 Rounds (each athlete) – Relay Style 15/12 Calorie Assault Bike (each) 400ft Medicine Ball Run* (each) (20/14) *Can complete while other athlete is biking. Then, 75 Pull ups 150 Wall Balls (20/14) 75 Pull ups Then, 2 Rounds (each athlete) 15/12 Calorie...Read More
January 17, 2020 Strength: 3-Position Clean Every 2:30 x 5 sets: 30 Double Unders (Must complete first) 3-Position Clean (High Hang + Above Knee + Floor) *Build in weight over the 5 sets. All 3-Reps must be completed Unbroken as 1 set. These Cleans are all Squat Cleans. Metcon: “Get your PUMP on!” 3 Rounds...Read More
January 16, 2020 Conditioning: 10 Rounds of: 1:00 ON/1:00 OFF 6 Devil Presses (50/35 x 2) Max Burpees in remaining time of each minute *Goal here is to be consistent each round. PUSH HARD on this! This is that type of workout where we GET BETTER!!! Score = Total Burpees Accessory Work: 3 Rounds of:...Read More
January 15, 2020 Strength: Snatch Every 2:00 x 6 Rounds 1 Power Snatch 1 Squat Snatch *Start around 60-65% and build. Metcon: 3 Rounds for time: 7 Snatches* (Roughly 75% of weight from Strength piece above) 14 Toes-to-Bar *Snatches can be Power or Squat.Read More
