Category : Uncategorized

Wednesday’s WOD – 02.20.19

METCON

On the Minute x 20 (4 Rounds – No Measure)
Minute 1 – 5 Pausing Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Bike or 50 double unders

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Monday’s WOD – 02.18.19

METCON

For Time:
75 Wallballs (20/14) *Females 9′
65/50 Calorie Bike

… Directly into…

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Pushups
DB Front Squats (50’s/35’s)

Rower: 35/25

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Saturday’s WOD – 02.16.19

METCON

Teams of 3, with a 30:00 Time Cap
120 Power Snatches (75/55)
120 Box Jump Overs
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs
3 Rope Climbs

Box – 24″/20″

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Friday’s WOD – 02.15.19

METCON

For Time:
12 – 9 – 6:
Row Calories
Front Squats (95/65)

— Directly into —

12 – 9 – 6:
Toes to Bar
Hang Squat Cleans (95/65)

— Directly into —

12 – 9 – 6:
Barbell-Facing Burpees
Thrusters (95/65)

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Thursday’s WOD – 02.14.19

STRENGTH

Power Clean
On the Minute x 10:
On the 0:00… 3 Power Cleans @ 65%
On the 1:00… 2 Power Cleans @ 70%
On the 2:00… 1 Power Cleans @ 75%
On the 3:00… Rest
On the 4:00… 3 Power Cleans @ 70%
On the 5:00… 2 Power Cleans @ 75%
On the 6:00… 1 Power Cleans @ 80%
On the 7:00… Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 – 1 Power Clean, climbing.

Back Squat
10-8-6-4-2 Back Squats – All sets are completed “On the 3:00”
On the 0:00… 10 Reps @ 70%
On the 3:00… 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%

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Monday’s WOD – 02.11.19

STRENGTH

Snatch
11 min EMOM

Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%

Minute 4 – Rest

Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%

Minute 8 – Rest

Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

METCON

“On the 4:00” x 3 Rounds (Time)
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
18/15 cal row

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