2018 May 26 WOD

Posted: May 25, 2018 in Uncategorized

Metcon

Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Bike*, 75 Power Snatches, 75 Thrusters (75/55)
60/45 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/45 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/45 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/45 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)
*90/60 Calorie Row or 200m Sprint (1 each as relay)

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2018 May 25 WOD

Posted: May 24, 2018 in Uncategorized
Skills

10 minutes to work on Toes to Bar, specifically working toward
EMOMx5
7 Unbroken Toes to Bar

Metcon

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

2018 May 24 WOD

Posted: May 23, 2018 in Uncategorized
Metcon

Whole class divides into 2 teams
3 Rounds for Calories:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Sled Push

If Teams of 2-4 Each: 1 Bike + 1 Sled
If Teams of 5-7 Each: 3 Bikes + 1 Sled + 1 Bag
If Teams 8-10 Each: 4 Bikes + 1 Sled + 2 Bags

2018 May 23 WOD

Posted: May 22, 2018 in Uncategorized
Metcon

For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Compare to September 25, 2017

Metcon

EMOMx10
Odd: 18/14 Calorie Row
Even: Max Strict Handstand Push-ups in :30

2018 May 22 WOD

Posted: May 21, 2018 in Uncategorized

Metcon

5 Rounds, on the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Extra

Tabata Tuesday

2018 May 21 WOD

Posted: May 20, 2018 in Uncategorized

Strength

20 minutes to complete Back Squats
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%

Metcon

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

2018 May 19 WOD

Posted: May 18, 2018 in Uncategorized
Metcon

For Time:
800 Meter Run
50 Overhead Squats (45/35)

800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Extra

Not for Time:
10-8-6-4-2:
Bench Press (Bodyweight)
Strict Chest to Bar Pull-Ups

2018 May 18 WOD

Posted: May 17, 2018 in Uncategorized

Strength

EMOMx10
Tempo Front Squat – 6 count down, 1 count hold at bottom, up
Compare to May 11, 2018

Metcon

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

2018 May 17 WOD

Posted: May 16, 2018 in Uncategorized
Conditioning

3 Rounds for Reps:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

Extra

In remaining time, work on your skill of choice. Connect with your coach about progressions for reaching your goal.

2018 May 16 WOD

Posted: May 15, 2018 in Uncategorized
Strength/Skill

20 minutes to work on
3 Position Clean + Jerk

Metcon

3 RFT
10 Clean and Jerks (135/95)
400 Meter Run