February 9, 2019 Partner WODTeams of 2 complete the following:1000m Row (switch every 250m)then,100 Goblet Squats (53/35)100 Pull ups100 Lunge Jumps (2:1)100 Kettlebell Swings (53/35)then,1000m Row (switch every 250m)*Partners can partition reps as they need to. Must switch every 250m on the rower.(30:00 time cap)Read More
February 8, 2019 Strength: Deadlift5 sets of 5 (Progressive Loading)*Build to a Heavy set of 5 – must be Touch & Go. Metcon: (For time)42 Push ups21 Power Cleans (135/95) (Rx+ 155/105)30 Hand Release Push ups15 Hang Power Cleans (135/95) (Rx+ 155/105)18 Ring Push ups9 Squat Cleans (135/95) (Rx+ 155/105)Read More
February 6, 2019 Strength: Power Snatch3 Rounds of :30 on/:30 off Power Snatches @ 95/65 (Rx+ 115/75)Rest 1:003 Rounds of :30 on/:30 off Power Snatches @ 115/75 (Rx+ 135/95)Rest 1:003 Rounds of :30 on/:30 off Power Snatches @ 135/95 (Rx+ 155/105) Metcon:Every 3:00 x 5 Rounds:5 Snatches* (135/95)5 Thrusters (135/95)5 Bar Facing Burpees*Snatches can be...Read More
February 5, 2019 Metcon:30 minute EMOM (5 Rounds)1. 1 Peg Board Ascent or 6 Strict Pull ups2. 10 Kettlebell Swings (70/53)3. 50 Double Unders (100 Single Unders)4. 6 Back Squats (from the rack) (225/155 or roughly 55-60%)5. 12-15 GHD Sit ups6. Rest*The ideal working time for each minute should be between :40-:50. If it starts taking the...Read More
