2018 September 24 WOD

Posted: September 23, 2018 in Uncategorized
Strength

15 minutes to complete
3×9 Back Squat (67-71-75%)

Metcon

“Lucky 7’s”
5 RFT
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)

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2018 September 22 WOD

Posted: September 21, 2018 in Uncategorized
Metcon

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Compare to April 21, 2018

2018 September 21 WOD

Posted: September 20, 2018 in Uncategorized
Strength/Skills

EMOMx10
Odd: 5 Push Press
Even: 30 seconds max Bar Muscle-ups

Metcon

3 RFT
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs

2018 September 20 WOD

Posted: September 19, 2018 in Uncategorized
Metcon

“Deck of Cards”
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

Compare to November 3, 2016

2018 September 19 WOD

Posted: September 18, 2018 in Uncategorized
Metcon

For time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts
400 Meter Run, 100 Double Unders, 15 Deadlifts

2018 September 18 WOD

Posted: September 17, 2018 in Uncategorized
Strength

6 sets of 3 Hang Power Cleans + 3 Push Jerks – Go every 2 minutes

Metcon

AMRAP 13
5 Rope Climbs
10 Bear Complex (135/95)
15 Calorie Row

2018 September 17 WOD

Posted: September 16, 2018 in Uncategorized
Strength

18 minutes to complete
3×9 Back Squats (64-68-72%)
Between each set, complete 50% max set of Ring Muscle-ups or hang on rings, kip on rings, pull-ups on rings.

Metcon

3 RFT
400 meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

2018 September 15 WOD

Posted: September 14, 2018 in Uncategorized
Metcon

Teams of 3
AMRAP 30:
40 Chest to Bar Pull-Ups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)

2018 September 14 WOD

Posted: September 13, 2018 in Uncategorized
Strength

EMOMx10 – your style
Odd: 3 Squat Cleans
Even: 3 Jerks

Metcon

3 RFT
500 meter Row
400 meter Run
Rest 2 minutes

2018 September 13 WOD

Posted: September 12, 2018 in Uncategorized
Metcon – Hero: Brenton

5 RFT
Bear Crawl 100 feet
Standing Broad Jump 100 feet
Do 3 burpees after every 5 broad jumps
If you’ve got a 20# vest or body armor, wear it

Compare to February 12, 2015

Extra

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