Latest WODs

7/22/19 Training

Deadlift 1+

45×5 55×5 65×5 75×5 85×3 95×1+

Metcon:

5 rounds

10 KB Swings 53/35

10 Burpees

10 Pull-ups

*Scale up: Chest to  Bar

As soon as you are done:

Complete 400 M SA KB Farmers Carry. 53/35.

*If raining, 33 lengths of the rig.

Switch Arms As Needed! Goal is to not put down the bell. Time ends when you come back from your walk.

 


7/18/19 Training

Bench Press 3+

40×3 50×3 60×3 70×3 80×3 90×3+

Metcon:

Max Consecutive Reps 20 Min EMOM

Dips/Ring Push-ups/Push-ups *Athlete Choice

Tuck Ups

DB Bench 50/35

Hollow Hold

 

 


7/17/19 Training

Warm Up WOD:

15 Minute Casual AMRAP

Row Or Bike :45 Seconds

:30 Second Side Plank R

:30 Second Side Plank L

6 Ring Rows With Slow Negative

Empty Bar Snatch Complex (Snatch DL, RDL, Hang Muscle Snatch, Snatch Grip Push Press, Overhead Squat)

Metcon:

5 Round with 2 minutes rest between sets

6 Squat/Power Snatch (goal is to do at least doubles touch and go)

9 Pull-ups/Chest to Bar/ or Ring Rows x12

12 Lateral Burpees Over the bar

 

L1 – 75/53

L2-95/63

L3-115/83

L4 -135/93

 

 


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