Latest WODs

2/14/19 Training

Valentines Day Partner Workout:

Teams of 2 with only one person working at a time:

2 rounds for time

200 doubles or 400 singles

50/40 Cal Row

50 Burpees

50 OH Plate Lunges 45/25

100 Doubles (200 singles)

40/30 Calorie Row

40 Burpees

40 OH Plate Lunges 45/25

50 Doubles (100 Singles)

30/20 Cal Row

30 Burpees

30 OH Plate Lunges

 


2/12/19 Training

Overhead Squat 5RM

55×5 63×5 70×5 77×5 85×5

Metcon:
4 Rounds for Time:

16 Toes to Bar

SA Front Rack Carry -R

8 – Ring Dips

SA Front Rack Carry -L

 

1 carry = back and forth trip of rig.

-Cannot rest KB on shoulders (forearm has to be vertical)

-Scale Toes to bar:

1. Knee Raises

2. Hollow Rocks

3. Toes to Rig

-Scale ring dips to:

  1. Matador Bar Dips

  2. Banded Ring Dips

  3. Push-ups


2/11/19 Training

Squat Snatch 5RM

55×5 63×5 70×5 77×5 85×5 *Do not have to be touch and go.

Conditioning:

Every 4 minutes for 16 minutes

24 SA DB Thruster 50/35

12 Box Jump Overs 24/20

6 Power snatches at @70% (Have to be done in 3+3 TNG Format)

*Scale weights or reps to make sure you are able to complete 4 the work in 4 minutes.

 


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