Latest WODs

8/20/18 Training

Back Squat Deload

35×5 45×5 55×5 65×5

Metcon:

6 Minute Cap

100 Thrusters 45/33 max Burpees over the Bar in remaining Time

Rest 3 minutes

6 minute AMRAP

10 Overhead BB Lunges 95/63

3 Wall Walks

 

Rest 3 minutes

Cashout:

6×100 sprint

 


8/17/18 Training

Shoulder Press

45×5 55×5 65×5 75×5 85×3 95×1+

Metcon

3 rounds

5 Shoulder to Overhead 155/108 (goal is to go unbroken)

10 box jumps 24/20

Rest 3 minutes

2 rounds

10 STOH 135/93 (goal is sets of 5 and 5 at a minimum)

20 box jumps 24/20

Rest 2 minutes

1 round

20 STOH 115/83 (Go for Broke!)

40 box jumps 24/20

Score is total time minus 5 minutesĀ 

Rest 3 minutes from finish and complete

Cashout:

4×200 with walk back

 


8/16/18 Training

Deadlift

45×5 55×5 65×5 75×5 85×3 95×1+

Metcon

10 minute AMRAP

16 KB Swings 53/35

8 Toes to Bar

 

Rest 3 minutes and Perform:

Assistance Work:

100 DB Single Arm Rows 50/35

 


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