Latest WODs

12/12/18 Training

Alternating 12min EMOM of:

Minute 1 – choice of

RMU x2-4

BMU x2-4

Strict Pull-ups x3-6

Minute 2

Double KB or DB Farmers Carry (choose weight) 1 rep = End of Rig and back

Metcon:

Every 2 minutes until you can no longer keep up the work:

Start at 2 of each and add 2 reps every 2 minutes (reps are total for the snatch, not per arm reps)

DB Snatch 50/35

Burpees

Wall Balls 20/14

Rest 3 minutes from end and perform:

Core:

1 round not for time

 20 V-Ups

40 Reverse Sit-ups

60 Sit-ups

12/07/18 Training

Push Press

50×3 60×3 70×3 80x3x2

Metcon:

AMRAP 15 Minutes

Row 30/20

20 Chest to Bar Pull-ups

10 Shoulder to Overhead 135/93

Rest 3 minutes then…

Assistance Work:

Seated Barbell Shoulder Press

3×10 45/35

Scale up or down so that 10 is moderately difficult.

12/06/18 Training

Front Squat Deload 

50×3 60×3 70×3 80x3x2

Metcon:

4 Rounds

12 Thrusters 115/83

16 Lateral Burpees over the bar

Rest 4 minutes and perform:

Assistance Work:

Squat Complex x 30 reps

1 Rep = Back Squat + lunge right leg + lunge left leg

*use thruster weight from workout