December 13, 2019 Strength: Clean Complex Every 1:30 x 7 Rounds: 1 Power Clean + 2 Squat Cleans *Build to a Heavy Complex over the 7 Rounds. Metcon: 12 minute AMRAP 1 Round of “Mary” 1 Round of “DT” (155/105) *Round of “Mary” = 5 Handstand Push ups + 10 Pistol Squats + 15 Pull...Read More
December 11, 2019 Strength: Front Squat 5-4-3-1-1-1 *Start around 65-70% and build in weight. Begin a new set every 2:30. Metcon: Every 3:00 x 4 Rounds: 1-2 Rope Climbs (15′) 10 Kettlebell Swings (70/53) 15 Unbroken Wall Balls* (20/14) *Wall Balls must be completed as an Unbroken set or that set will not count and...Read More
December 10, 2019 Partner WOD Teams of 2 complete: 100/80 Calorie Row 60/50 Calorie Ski 15 Bar Muscle ups 40 Dumbbell Box Step Overs (50/35 x 2 @ 24″/20″) 15 Bar Muscle ups 60/50 Calorie Ski 100/80 Calorie Row *Teams of 2 Men: 100 Cal Row and 60 Cal Ski Team of 2 Women: 80...Read More
December 9, 2019 Strength: Push Press On a 2:00 Clock: 3-3-2-2-1-1 *Build to a heavy single. Metcon: 4 Rounds for time: 6 Devil Presses (50/35 x 2) 12 Toes-to-Bar 24 Lunge JumpsRead More