Latest WODs

10/20/18 Training

10 Minutes to work up to a deadlift you can go touch and go for 5 reps or 225/153

Then Complete:

10 Minute EMOM of 5 TNG Deadlifts for 8 Minutes @225/153 or what you worked up to in previous part

Then complete:

Run 800

60 Pull-ups

40 Burpees over the Bar

20 Handstand Push-ups (plate standard)


10/18/18 Training

Snatch

50×1 60×1 70×1 (80x1x4)

Metcon:

6 rounds

12 DB or KB Snatch 50/35

6 Burpees

1 rope Climb

 

Rest 3 minutes from and perform:

Snatch Deadlift with 3 sec pause at knee

80%x3x3

 


10/17/18 Training

Gymnastics:

10 Minute EMOM

4 Toes to bar + 20 Double Unders

Metcon:

“Nate”

2 Ring  Muscle Ups *

4 Handstand Push-ups Plate Standard

8 KB Swings 70/53

*Scaling options

2 Bar Muscle ups

4 Strict pull ups

6 Chest to Bar Pull-ups

8 Kipping Pull-ups

10 Ring Rows

 

*KB Standard will be straight arms locked out overhead will bottom of bell facing up. A minor bend will be acceptable. Coaches will demo standard.

 

Core:

100 KB Up and Overs

 


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