WOD for 070916
Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time:... Read More
WOD for 070116
Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3... Read More
WOD for 062416
Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20... Read More
WOD for 062116
Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders
WOD for 061316
Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around... Read More
WOD for 060716
Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2:... Read More
Another runner in the night
WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double unders
Blinded by the light
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1... Read More
Been running hot
WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 21-18-15-12-9-6-3 Unbroken Overhead Squat, 95/65 – rest as little between sets as possible, but scale... Read More
I don’t know where to look
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Row 2000m 200 Double Unders Run 2ooom