by Bill | Dec 14, 2018 | Metabolic Conditioning, WOD
Metcon: Partner WOD: 30:00 EMOM: 5 thrusters (115,75) 5 burpees **while other partner hangs from Pull Up bar ***Partners alternate every Minute
by Bill | Dec 12, 2018 | Metabolic Conditioning, WOD
Strength: Wide Stance Box Squat: EMOM 8:00 x 3 reps @ 65% Metcon: 3 rounds each for time: 15/10 calories on Assault Bike 15 Burpees 30 Double Unders/90 Singles Rest at least 3:00 each...
by Bill | Dec 11, 2018 | Metabolic Conditioning, Skill, WOD
Handstand Walk Progressions x 10 Minutes. Metcon: AMRAP 20: 50 Ft. Single Arm OH KB Carry Right 50 Ft. Single Arm OH KB Carry Left 25 Air Squats 50 Ft. Front Rack KB Carry Right 50 Ft. Front Rack KB Carry Left 25 Hollow Rocks 60s on Bike,...
by Bill | Dec 10, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: EMOM 0-5:00: 2 Jerks @ 70% EMOM 6-10:00: 2 Jerks @75% Metcon: Not for time: 10-8-6-4-2 Bench Press (moving up in weight) Strict Chin Ups Strict Toes to Bar 50-40-30-20-10: Double...
by Bill | Dec 9, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Power Clean: work up to 1RM. Rest 2:00 Metcon: For Time: 40 Power Cleans (115,75) 30 Thrusters (115,75)
by Bill | Dec 7, 2018 | Metabolic Conditioning, WOD
Partner WOD: For Time: 150 Wallballs (20,14) 150 burpees **One person works while other partner holds Kettlebells (32,24)
