WODs

Tuesday January 8th, 2019

STRENGTH:

15:00

5 x 3

power clean

(build to a moderately heavy, PERFECT set of 3)

 

METCON:

4 ROUNDS

10 calorie bike

10 deadlifts 155/105

20 burpees over bar

Monday January 7th, 2019

STRENGTH:

EMOM 10:00

3 push press @55-65%

(recommended: all sets at same weight)

 

METCON:

14:00 AMRAP

30m walking lunge

5 bar muscle ups

Saturday January 5th, 2019

TEAM METCON:

3 ROUNDS

800m run

50 burpees

50 wallballs

both partners run together

split up burpees and wall balls as desired

Wednesday January 2nd, 2019

STRENGTH:

15:00

6 x 2

bench press (:02 pause)

METCON:

CHOOSE

A) FOR TIME

1-2-3-4-5-6-7-8

toes to bar (strict if possible)

handstand pushups (strict if possible)

strict pull-ups (body pulls)

OR

B) FOR TIME

12 ROUNDS

3 toes to bar (strict if possible)

3 handstand pushups (strict if possible)

3 strict pull-ups

Monday December 31st, 2018

***9am and 10am classes only today***

STRENGTH:

15:00

5 x 3

front squat (:02 descent, :02 pause)

METCON:

15:00 AMRAP

15 power snatches 75/55

20 box jumps 24/20

15 overhead squats 75/55

20 medball hug reverse lunges

Saturday December 29th, 2018

TEAM METCON:

FOR TIME

100 calorie row

90 push ups

80 box jumps 24/20

70 ground to overhead 45/25

60 situps

50 meter sled sprint (3 times each)

40 air squats

30 toes to bar

20m oh walking lunge (each)

10 muscle ups

one partner works at a time, divide repetitions as desired

Friday December 28th, 2018

STRENGTH:

18:00 

4-3-2-4-3-2

deadlift

(building in waves)

 

METCON:

20:00 AMRAP

15 power clean 95/65

15 burpees over bar

15 calorie bike

50 double unders