Tag : metcon

Saturday’s WOD – 12.12.15

WOD

For time…

20 deadlifts @ 250/175 lbs
200m run
20 russian kettlebell swings @ 70/53 lbs
200m run
20 overhead squats @ 115/85 lbs
200m run
20 burpees
200m run
20 chest-to-bar pull-ups
2oom run
20 box jumps @ 24/20″
200m run
20 dumbbell squat cleans @ 45/25 lbs
200m run

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Tuesday’s WOD – 12.8.15

STRENGTH

Shoulder press, 3×3

WOD

12 AMRAP

12 burpees
200m run
12 push presses @ 95/65 lbs

-then-

For time w/ partner…

200m one-arm farmers carry @ 53/35 lbs
1000m row

*each partner must row 500m and do 100m farmer carry

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Friday’s WOD – 12.4.15

SKILLS

Handstand holds, handstand push-ups, pull-up kips, strict pull-ups + mobility

WOD

5 rounds (3 AMRAP/1 min rest)

4 burpee broad jumps
6 medball sit-ups @ 20/14 lbs
10 russian kettlebell swings

*complete rounds only

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