by Bill | Mar 24, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Barbell Glute Bridges: 6 x 6. Rest 90s. – Use one challenging weight for all sets – Try to exceed weight used on 3/11. 2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s. METCON: ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral...
by Bill | Jan 8, 2019 | Metabolic Conditioning, Skill, WOD
Skill: Gymnastics Skill Work: Choose 2 static holds and work on holding for :30-:60 each: L Sit Ring Support Chest Facing Wall Stand Hollow Holds Metcon: Tabata 5 rounds of :30 work/:30 rest of: wallballs (20,14) Box jumps (24,20) Double Unders Russian Twists with...
by Bill | Jan 4, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
Metcon: ”Clean Balls” For time with a partner: 40 Power Cleans (115, 75) 100 Wallballs (20, 14) 30 Power Cleans (155, 105) 75 Wallballs 20 Power Cleans (185, 125) 50 Wallballs 10 Power Cleans (205, 135) 25...
by Bill | Nov 16, 2018 | Metabolic Conditioning, WOD
Metcon: 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
by Bill | Oct 22, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Push Jerk: 8-10 sets of 1 rep, rest :90 Metcon: AMRAP 15:00: 5 Pull ups 7 Push Ups 9 Wallballs (20,14)
