December 12, 2017 Strength: Deadlifts (225/155) 4 x 15 Unbroken sets Metcon: “Bar Muscle Up Biathlon” 400m Run 15 Bar Muscle ups 400m Run 12 Bar Muscle ups 400m Run 9 Bar Muscle ups 400m Run 6 Bar Muscle ups *Complete a 300ft Shuttle Sprint every time you break on the Bar Muscle ups.Read More
December 11, 2017 Gymnastics Conditioning: Every 2:00 x 4 Rounds 20/16 Calorie Row AMRAP Handstand Push ups Rest :30 between rounds. Strength: 3 x 5 Power or Squat Snatch *Snatch Warm up for work out Metcon: (For time) 30 Snatches @ 60% of 1RMx Rest 5:00 5:00 AMRAP 30 Double Unders 3 Power Cleans (185/125)Read More
December 9, 2017 Partner WOD Teams of 2 complete the following for time: 150 Calorie Row Partner holds Deadlift (225/145) while other partner rows. Must switch when bar is dropped. Straight into… 150 Shoulder to Overhead (115/75) Partner holds top of dip while partner does Shoulder to Overhead. Must switch when the dip hold is...Read More
December 8, 2017 Strength: Every 1:30 x 5 Rounds Clean* + Push Jerk + Split Jerk 60%-65%-70%-75%-80% *Clean can be Power or Squat. Rest 1:30 Every 1:00 x 5 Rounds: 1 Heavy Squat Clean Metcon: 5-4-3-2-1 reps of: Front Squat (205/135) Strict Handstand Push ups Box Jumps (30+”/24+”) Strict Pull upsRead More
December 7, 2017 Metcon: E2MOM x 30 minutes First 2 minutes 2 Rounds of: 1 Rope Climb (15′) 12 Lunge Jumps (6 each leg) Next 2 minutes 400ft Run (2 Down & Backs) 15 Russian Swings (70/53) Next 2 minutes 30 Wall Balls (20/14) Then back to Rope Climbs and Lunge Jumps, repeating this pattern...Read More
