April 20, 2019 Partner WOD Complete the following in Teams of 2 The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually. It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical...Read More
April 18, 2019 Metcon: “Fight Gone Bad” (Slightly modified) 3 Rounds of: 1:00 Thrusters* (75/55) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Calorie Row 1:00 Rest *Original FGB version has Wall Balls instead of Thrusters, but we already did Wall Balls this week so we are subbing...Read More
April 17, 2019 Strength: Push Jerk 5-4-3-2-1 *Start around 65-70% and build from there. Metcon: 5 minute AMRAP 10/7 Calorie Bike 12 Dumbbell Hang Clean & Jerk (50/35 ) (6R/6L) *Complete 6 reps on the Right, followed by 6 reps on the Left. Rest 3:00 5 minute AMRAP 10/7 Calorie Bike 12 Dumbbell Hang Snatch...Read More
April 16, 2019 Metcon: (For time) 1000m Row 100 Wall Balls (20/14) *10:00 cap Rest 3:00 1000m Run 50 Toes-to-Bar *10:00 cap Rest 3:00 1000m Ski 25 Power Cleans (185/125) *10:00 cap *Based on class sizes, athletes can start on any section due to availability of equipment. If athlete completes the workout within the time...Read More
April 15, 2019 Strength: Overhead Squat 5-3-5-3-5-3 *Use one weight for the sets of 5, then increase weight on each of the sets of 3. Metcon: (For time) In a 14:00 window complete: 50 Burpees to 6″ 400m Run 30 Squat Snatches (115/80) then, In the remaining time: Establish 1 Rep Max Squat SnatchRead More
