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Metcon:
6 rounds for time with a partner:
100 Double Unders
30 Burpee Box Jumps (24,20)
30 Kettlebell Swings (2,1.5pood)
30 Pull Ups
Partner WOD: Double Unders, Burpee Box Jumps, Pull Ups, Kettlebell Swings Read More »
Strength:
1) Back Squat with a pause: 3 x 5, 3 x 3, adding weight each set. Rest 2:00
– 1 ONE THOUSAND pause on each rep
2) Bench Press: 3 x 10, 3 x 5, adding weight each set. Rest 2:00
– Medium Grip
Metcon:
10:00 AMRAP:
100 ft. Farmers Carry AHAP
8 Barbell Romanian Deadlifts
12 Front Rack Reverse Lunges (6 each)
Paused Back Squat, Bench Press, Farmer Carry, RDLs, Reverse Lunge Read More »
Metcon:
Brutal Partner WOD:
10 rounds for Time:
20 Deadlifts (135,95)
20 Push Press (135,95)
20 Back Squats (135,95)
10 Pull Ups
Happy Thanksgiving! Brutal Partner WOD Read More »
4 Rounds of:
60s of Hand Release Push-ups
60s of SDHP (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Bike
60s Rest
Hand Release Push Ups, Sumo Deadlift High Pull, Double Unders, Wallballs, Bike Read More »
Skill:
EMOM 8:00:
Odd: :40 Handstand Holds/Walks
Even: 10 Double Kettlebell Bent-Over Rows + 15 Banded Pushdowns
Metcon:
AMRAP 18:
15 lateral barbell jumps (30 total)
15 T2B
15 Hang Power Snatch (75, 55)
skill work + Lateral Jumps, Toes to Bar, Hang Power Snatch Read More »
Strength:
Sumo Deadlift: Build to a 1 RM over 8-10 sets. Rest 2-3:00
Metcon:
For time:
21 Squat Clean Thrusters (155, 105)
42 Bar Facing Burpees
8:00 Time Cap
Sumo Deadlifts, Squat Clean Thrusters, Burpees Read More »
In a 30 Minute Window in Teams of 3:
4k Row
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 T2B
Team WOD: Row, Wallballs, Power Snatch, Toes to Bar Read More »
Metcon:
”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
Cindy WOD: Pull Ups, Push Ups, Air Squats Read More »
Strength:
Squat Clean: 3 x 2 @80% of Last Monday, every 60s.
– reset between all reps
3 x 1 @85% of Last Monday, every 60s.
Metcon:
3 Rounds NOT for Time:
Row 500 meters
20 Kettlebell Snatches (24,16)
20/10 Tire Flips
Squat Cleans,Row, Kettlebell Snatch, Tire Flips Read More »
Metcon:
AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
40 Double Unders/ 120 Singles
Rest 2:00
AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
40 Double Unders/ 120 Singles
Push Press, Hang Power Cleans, Burpees, Pull Ups, Double Unders Read More »
