Monthly Archives: July 2020

WOD

WOD Weightlifting Power Snatch On the Minute x 3:5 Touch and Go Power Snatches Rest 1 Minute On the Minute x 3:3 Touch and Go Power Snatches Rest 1 Minute On the Minute x 3:1 Power Snatch Metcon Metcon (Time) 30-20-10:Power Snatches (95/65)Kipping Handstand Push-ups

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WOD

WOD Metcon Metcon (Time) For Time:1 Mile Run10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”:7 Thrusters (75/55)7 Pull-ups7 Burpees

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WOD

WOD Metcon Metcon (AMRAP – Reps) AMRAP 5:600 Meter Run1 Round of “Cindy”Max Squat Cleans 95/65 RX+ (135/95) Rest 5 Minutes AMRAP 5:400 Meter Run2 Rounds of “Cindy”Max Squat Cleans 115/85 RX+ (155/105) Rest 5 Minutes AMRAP 5:200 Meter Run3 Rounds of “Cindy”Max Squat Cleans 135/95 RX+ (185/135)

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WOD

WOD Weightlifting Push Jerk Press ComplexBuild to a Heavy Complex:2 Push Presses3 Push Jerks Metcon Metcon (Time) 15-12-9:Push Press (115/85)Dumbbell Box Step-Overs (50/35) (24″/20″) Directly Into… 15-12-9:Push Jerks (115/85)Box Jump Overs (24″/20″) Mid-line Accessory Metcon (Time) 4 Rounds::30 Seconds Max Banded Good Mornings:15 Seconds Rest:30 Seconds Max Banded Pull-Aparts:15 Seconds Rest:30 Seconds Max Hollow Rocks:15 […]

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WOD

WOD Metcon 2k Row (Time) Max Effort 2k Row Weightlifting Snatch On the 1:30 x 5 Sets:Pausing Hang Squat SnatchPausing Low Hang Squat SnatchHang Squat SnatchLow Hang Squat Snatch Set 1: 50% of 1RM SnatchSet 2: 55% of 1RM SnatchSet 3: 60% of 1RM SnatchSets 4-5: 65-70% of 1RM Snatch 2 second catch in the […]

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WOD

WOD Metcon Metcon (Time) 30-20-10Assault Bike CaloriesWall Balls 20/15 Rest 3 Min 20-15-10Power Cleans 135/95Burpee Box Jump Over 24/20 RX+ 155/105

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WOD

WOD Weightlifting Clean and Jerk Primer:On the 2:00 x 4 Sets:1 Low-Hang Clean Pull1 Low-Hang Clean High Pull1 Low-Hang Squat Clean2 Split Jerks Set 1: 52% of 1RM Clean & JerkSet 2: 57% of 1RM Clean & JerkSet 3: 62% of 1RM Clean & JerkSet 4: 67% of 1RM Clean & Jerk On the Minute […]

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WOD

WOD Weightlifting Front Squat On the Minute x 10:1 Front Squat Build to a Heavy Single Metcon Metcon (Distance) On the 3:00 x 4Rounds:14 Pull-ups7 Double Dumbbell Power CleansMax Distance Double Dumbbell Front Rack Walking Lunge Dumbbells: 50’s/35’s RX+ 7 Bar Muscle-ups Mid-line Accessory Metcon (No Measure) 100 flutter kicks1:00min Hollow Hold1:00min Plank

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WOD

WOD Metcon (For Time) Metcon (Time) 3 Rounds:7 Uneven Tempo Kettlebell Deadlifts50 Meter Uneven Kettlebell Farmers Carry7 Uneven Tempo Kettlebell Deadlifts50 Meter Uneven Kettlebell Farmers Carry *”Uneven” means we’ll hold a different weight in each hand – forcing us to stabilize even more*The tempo is 3 seconds down + regular speed up Metcon Metcon (3 […]

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WOD

WOD Gymnastics Strict JT (Time) 21-15-9:Strict Handstand Push-upsStrict Ring DipsPush-ups Metcon Metcon (Time) 3 Rounds:7 Deadlifts (115/85)7 Toes to Bar7 Push Presses (115/85) 700/500 Meter Row 3 Rounds:7 Deadlifts (115/85)7 Toes to Bar7 Push Presses (115/85) 700/500 Meter Row 3 Rounds:7 Deadlifts (115/85)7 Toes to Bar7 Push Presses (115/85)

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