WOD

Wednesday 8/21/18

STRENGTH 1) Strict Pull-ups: 1 x Max. *Strict Band Assisted Pull-up 2) Handstand Push-up: 1 x Max. *Seated DB Shoulder Press x Max Reps 3) Strict Chin-ups: 1 x submax. *Strict Ring Rows 4) Push-ups: 1 x Max. *Box Push-ups *Rest as much as needed between sets. METCON...

Tuesday 2/20/18

STRENGTH/SKILL Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s. Rx+:(70% of 1RM Snatch) Beginner: Work with an empty barbell. METCON 5 Rounds of: Row 500 meters 15 Air Squats 15 Power Snatch (75, 55) Rest 90s. Rx+:(95, 65) L3: (65, 45) L2: (55, 35)...

Friday 2/16/18

STRENGTH 1)Power Clean 1 rep max. Within 10 sets 2)Beginners: Clean Grip Deadlifts 5 x 5 METCON "Timebomb" In 12:00 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165,...

Thursday 2/15/18

STRENGTH/SKILL 1) Max Distance Farmer Carry in 5:00 Rest 2:00 before moving to #2 2) Max Distance Front Rack Carry in 5:00 METCON 3 Rounds of In 5:00 Window: Row 500 Meters Remaining time Max Rounds of: 20 DB Renegade Rows 10 Med Ball Sit-ups 20/14 Rest 2:00 *Score =...

Wednesday 2/14/18

STRENGTH 1a) Bench Press: 1RM. Rest 60s. - Build to a max in 8-10 sets. - Beginner: 5 x 5, adding weight if form permits. Rest 90s. 1b) Banded Pulldowns: 4 x 10. Rest 60s. METCON AMRAP 8: 2/1 Rope Climb 5 C2B Pull-ups 15 S2OH (135, 95) Rest 2:00 AMRAP 6: Single Arm...

Tuesday 2/13/18

STRENGTH/SKILL Gymnastics Skill Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) - Handstand Push-ups - T2B METCON For time with a partner: 250 Double Unders 200 Walking Lunges (BW) 150...

Monday 2/12/18

STRENGTH 1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%. - Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s. - We last tested 1RM Back Squat 1/1/18 - Beginner: 5 x 5, adding weight if form permits. 2) Power Clean + Squat Clean: Work...

Friday 2/9/18

STRENGTH Sumo Deadlift: 5 x 1 @90%, every 60s then 3 x 1 @95%, every 60s.- Reset on each rep METCON "Karen" For time: 150 Wallballs (20, 14) (10', 9') Rx+:(Shoot for UB as long as possible). L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap *Run two heats and have...

Thursday 2/8/18

STRENGTH/SKILL Skill - T2B + Static Hold *Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: - Handstand Hold (wall or freestanding) or OH KB Hold x 15s. - Ring Support or Box Support...

Wednesday 2/7/18

STRENGTH 1a) Push Press 7 sets of 5 reps, add 5 - 10lbs to last weeks weight. Rest 2 mins between. 2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options. METCON 4 RFT: 15 DB Thrusters (50s, 30s) 3/2 Rope Climbs Rest 60s. Rx+: (Legless...

Tuesday 2/6/18

METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Med Ball Situps 20/14 *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 35:00 Cap *Alternate Option Rowing = 1 Mile,...

Monday 2/5/18

STRENGTH 1) Front Squat 8 sets of 2 reps w/ 3 sec pause @ 80%. Rest 2:00. - Beginner #2: Front Squat: 5 x 5, adding weight each set. 2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s. METCON "Uncle Buck" EMOM 9: Minutes 1-3 3 Power...

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