WOD

Lucia

Metcon:8 rounds for time:4 muscle ups8 handstand push ups13 barbell lunges (135,95)

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Back Squat Pause, Russian Kettlebell Swings, Goblet Lunges, Russian Twists

STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s.METCONNot for time:16-14-12-10-8-6-4Band Resisted Russian KBS (70, 53)Goblet Reverse Lunges (70, 53) (Split Reps between each leg)Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)EXTRA CREDIT Reverse Hyper: Accumulate 50-100 Reps @ a moderate load.

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Push Jerk, Pull Ups, Tricep Extensions, Renegade Rows, Farmer Carry

STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s.– reset on each rep.METCONEMOM 16:Minute 1: 8/5 Strict Pull-ups  Rx+:(10/8 Strict Pull-ups)(alternate between pronated and supinated grips)Minute 2: 10 DB Rollback Triceps Extensions (on floor)Minute 3: 20 DB Renegade Rows (same weight as Triceps)Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)EXTRA CREDIT Banded Triceps Complex:50 Pushdowns50 Supinated Grip Pushdowns50 Banded OH Triceps*Goal to do all 150 reps with minimal rest

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Deadlifts, Burpees, Toes to Bar

STRENGTH Deadlift: 2-2-1-1-1-1. Rest 90s-2:00.– The goal is to build to desired weight for Metcon– Warm-up T2B between sets.METCON”Marston”AMRAP 20:1 Deadlift (405, 225)10 Bar Facing Burpees15 T2BEXTRA CREDITBanded Leg Curl x 100-150 reps each leg.

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Partner WOD: Cindy Meets Annie

METCON With a partner Rounds/Time:”Cindy”AMRAP 20:5 Pull-ups10 Push-ups15 Air Squats*One athlete completes a full round at a timeThen right into,For Time:”Annie”50-40-30-20-10Double UndersAbmat Sit-ups*One person works. Split as desired.RECOVERY Easy 800-meter jog or 1k row or a 4-minute easy bike.

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Bill’s Birthday WOD + Push Jerks

STRENGTHPush Jerk: 1RM. Rest 2:00METCON:”Billy”For Time:100 meter Run100 Ground to Overhead (95,65)any method can be used/alternatedevery 4:00, you will be running in increment of +100 metersie, 4:00 200 meters, 8:00 300 meters, 12:00 400 meters, etc etcEXTRA CREDITBarbell Curl 21s: 3 x 7 each. Rest 60s.– 1/4 ROM + 1/2 ROM + Full ROM

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Hang Squat Snatch, Front Box Squat, Goblet Squats, Kettlebell Swings

STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets.2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s.– Parallel box (should be the same as last week.)METCON For time:30-20-10Goblet Squats (70, 53)KBS (70, 53)7:00 CapRecovery5 Mintues of Parasympathetic Breathing

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Partner WOD: Row, Bike, Run, Farmer Carry

METCON With a partner splitting work evenly:10 Minutes of Rowing for max distance10 Minutes of Bike max calories10 Minutes of Jogging for max distance 10 Minutes of Farmer Carries, AHAP for max distance*One person works. Split as desired.

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Chin UPs, Push UPs, L-Sit, Lunges, Hang Power Cleans, Rope Climbs, Double Unders

1) Max Strict Chin-ups x 1 set.2) Max Strict Push-ups x 1 setRx+:(HSPU)3) Max L-Sit Hold x 1 set*Or Hollow HoldMETCON Every 4:00 x 5 Sets:20 Walking Lunges (BW) (total reps)15 Hang Power Cleans (135, 95)1 Rope Climbs50 Double UndersEXTRA CREDIT 1a) Banded Facepull-aparts: 3 x 15. No rest.*These are done with a slow + controlled temp + 1 count pause at end ROM.*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)*These sets should suck =)1b) Elbow out Tricep Extensions: 3 x 15. No rest.

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Glute Bridge, Wallballs, Burpees, Deadlift, Reverse Hyper

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 12:0050 Wall balls (20, 14)40 Lateral Burpees over the Bar30 Deadlifts (275, 185)Remaining time AMRAP: WallballsEXTRA CREDIT Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.

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