WODs

Wednesday March 6th, 2019

STRENGTH:

15:00

hang power snatch

build to a heavy single

METCON:

13:00 AMRAP

30 doubler unders

20 wallballs

10 burpees

CASH OUT:

class movement

coaches reps

(class chooses movement, coach chooses reps)

Tuesday March 5th, 2019

STRENGTH:

15:00

3 sets

6 strict toes to bar

8 tempo goblet squats (3311)

10 bird dogs

rest as needed

METCON:

FOR TIME

40 box jumps 24/20

30 deadlifts 115/75

20/15 bike calories

10 shoulder to overhead 115/75

20/15 bike calories

30 deadlifts 115/75

40 box jumps 24/20

25:00 CAP

Monday March 4th, 2019

STRENGTH:

EMOM 12:00

a. 3 push press (building)

b. 4-6 strict pull-ups

METCON:

FOR TIME

3000m row

*every three minutes (not including 0:00)

30 sit-ups

Saturday March 2nd, 2019

8am and 9am Classes only today, Nutrition talk at 10am with coach Joey!

5 rounds with a partner of:

4 Turkish get ups Each

12 Australian pull ups each

400m run each

partners may break up work as desired, but must finish all reps of one exercise before moving to next exercise.

 

Wednesday February 27th, 2019

STRENGTH:
15:00
3-4 sets
8 barbell RDL’s
:15 side plank (each side)
:30 sorenson hold

METCON:
10-8-6-4-2
hang power snatches 95/65
toes to bar
bar facing burpees

Tuesday February 26th, 2019

STRENGTH:
15:00
5 x 3
back squat
(building to a moderately heavy triple)

METCON:
3 ROUNDS
400m row
15 handstand pushups
30 air squats