Category : Uncategorized

Tuesday’s WOD – 01.28.20

METCON

“Speed Limit”

AMRAP 15  (Rounds and Reps)

Buy-In: 160/115 Calorie Bike*

— Directly Into —

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

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Monday’s WOD – 01.27.20

STRENGTH

1 PC + 2 FS + 3 PJ

Build to a Heavy Complex:
1 Power Clean, 2 Front Squats, 3 Push Jerks

METCON

Rack City (Time)
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

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Saturday’s WOD – 01.25.20

METCON

“Group Hug (Team Version)” 

Teams of 3 – AMRAP 30 (Rounds & Reps)
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

* One athlete works at a time in this team of 3 workout
* The first athlete will complete all three stations before the next athlete begins their round
* With twice as much rest as work, we’re looking to bring the intensity when it’s time to go
* Score a round every time an athlete finishes a round, not when all 3 athletes get through
* Teams scores today are total rounds and reps completed in 30 minutes

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Monday’s WOD – 01.20.20

METCON

“Lethal Weapon” 
1 Round of “The Chief”
200 Meter Row
2 Rounds of “The Chief”
200 Meter Row
3 Rounds of “The Chief”
200 Meter Row

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

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Saturday’s WOD – 01.18.20

METCON

“Saturday Madness” 

Teams of 2 – 2 Rounds (Time)
2,000 Meter Row
14 Dumbbell Thrusters (50/35 lb)
34 Kettlebell Swings (70/53 lb)
200 Double-Unders
100 Burpees
34 Kettlebell Swings (70/53 lb)
14 Dumbbell Thrusters (50/35 lb)
2,000 Meter Row

* One partner works at a time.
** 40 Min. Cap

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Friday’s WOD – 01.17.20

METCON

“Blue Steel”  (Time)

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

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