Thursday 11/1/18

STRENGTH Banded Deadlift: 8 x 2 @70% of Last Monday + Band Tension. Every 60s. METCON ”Bear Grylls” In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115, 75) L2: (95, 65) L1: (75,...

Wednesday 10/31/18

METCON “ZOMBIE CHASE” The living begin wod at 0:00, Zombies begin at 3:00 and try to catch the living. Run 800m 20 DUs (60s) 40 Air Squats 60 Ab mat situps 40 HR Push ups 20 Pull ups Run 800m

Tuesday 10/30/18

METCON AMRAP 10: 200 Meter Run 15 S20H (115, 75) 15 Box Jumps w. step down (24, 20) Rest 4:00 AMRAP 10: 200 Meter Run 15 Hang Power Cleans (115, 75) 15 Wallballs (20, 14) Rx+:(135, 95) (30, 20) L3: (95, 65) L2: (75, 55) (20, 15) (14, 10) L1: (65, 35 Hang Muscle...

Monday 10/29/18

STRENGTH 1 1/4 Front Squat: 3RM. Rest 2:00 METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) *Alternate Scaling Bike = 45 Calorie...

Friday 10/26/18

STRENGTH Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets. METCON AMRAP 15: 5 Pull-ups 7 Push-ups 9 Wallballs (20, 14) Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball) L2: (Band Assisted Pull-ups) (Box...