Latest WODs

8/16/19 Training

Deadlift 3+

40×3 50×3 60×3 70×3 80×3 90×3+

Metcon:

3 Rounds

Run 400

21 Hang Power Snatches 95/63

Core:

8 minutes to complete as much as the ladder as possible

1 V-Up

1 Tuck up

1 Hollow Rock

2.2.2

3.3.3

4,4,4

And so on until the 8 minutes is up.

 


8/15/19 Training

 

Bench Press 3+

40×3 50×3 60×3 70×3 80×3 90×3+

 

Metcon:

20 Min Alt EMOM

1- 6 Strict Chin ups or 12 Ring Rows

2- Row 12/8 Cals

3 – 12 Push ups*

4-8/6 Cal Bike

5 – 8 HSPU*

*Scale up to Ring Dips and Handstand Walk half rig


8/13/19 Training

 

Back Squat 3+

40×3 50×3 60×3 70×3 80×3 90×3+

 

Metcon:

40 SA Overhead DB Lunges 50/35

20 Burpees Over the DB

30 SA Overhead DB Lunges

30 Burpees Over the DB

20 SA OH DB Lunges

40 Burpees Over the DB

Sprints

5×100 m at 60-70%


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