Category

WOD
May 15, 2018 Metcon: 6 Rounds for time: 5 Squat Snatches @ 70-75% 12/10 Calorie Row 15 Unbroken Wall Balls (20/14) *The Wall Balls must be completed UNBROKEN before starting a new round. Accessory: 3-4 Rounds or 10:00 (whichever comes first) 6 Turkish Get-ups (3/3) :30 Arch Hold
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May 14, 2018 Strength: 3-Position Power Clean + Jerk Build to a Heavy Complex (15 mins) *3-Position Clean = Floor, Below Knee, and Above Knee Metcon: 10 minute AMRAP 10 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk (5/5) (50/35) 10 Pull ups Rest 2:00 3 minute AMRAP Double Unders
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May 13, 2018 Rest Day. Happy Mother’s Day to all the Moms out there.
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May 12, 2018 Partner Mother’s Day WOD Teams of 2, complete the following: 800m Partner Medicine Ball Run (20/14) 10 Pause Back Squats (each) (Bodyweight or 80-90% of BW) (:03 per rep) *Partner holds their bar in Deadlift Position.  Squats are from the Rack. 20 Knees to Elbow (each) *Partner holds Kettlebell in Front Rack...
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May 11, 2018 Strength: Squat Snatch 3 Sets of: 3 Squat Snatches @ 65% 2 Squat Snatches @ 75% 1 Squat Snatch @ 85% *Complete the 3-2-1 at the above %’s, then start back over at 3 for sets #2 and 3.  These Do Not have to be Touch and Go. You can drop and...
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May 10, 2018 Metcon: 6 Rounds for time 250/200m Row 8 Burpee Over Rower 6 Strict Handstand Push ups Core/Midline: 35-25-15 reps of: Abmat Sit ups *Complete 25 Plank up/downs after each set of sit ups.
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May 9, 2018 Conditioning: 3 Rounds of: 10 Burpees to 6″ 400m Sprint Rest 2:00 between rounds. *The Goal here is to sprint each round.  Push hard!!! Metcon: Lady WOD – “Linda” 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (1.5 x Bodyweight) Bench Press (Bodyweight) Cleans* (3/4 x Bodyweight) *Cleans can be Power or Squat. If unable to...
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