Thursday 3/7/19

by | Mar 6, 2019 | Daily Wod

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1 Rep of Squat Clean adding weight until you miss. METCON EMOM 16: MINUTE 1: 100 Ft. Heavy Farmer Carry MINUTE 2: 20 BW Walking Lunges MINUTE 3: 30s RKC Plank...

Wednesday 3/6/19

by | Mar 5, 2019 | Daily Wod

STRENGTH 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. METCON AMRAP 7: Row 250 Meters 10 C2B 10 KBS (53, 35) Rest 60s AMRAP 7: Row 250 Meters 10 Hand Release Push-ups 10 Wall balls (20, 14) Rx+:(Bar Muscle Ups)...

Tuesday 3/5/19

by | Mar 4, 2019 | Daily Wod

GYMNASTICS SKILL CYCLE, WEEK 1: EMOM 12: MINUTE 1: 15s Hollow Hold MINUTE 2: 15s Handstand Hold MINUTE 3: 15 Barbell Rows MINUTE 4: 50 Ft. OH KB Carry each side METCON For time: 30 DB Push Presses (50, 35) 60 Abmat Sit-ups 90 Double Unders 20 DB Push Presses 50 Abmat...

Monday 3/4/19

by | Mar 3, 2019 | Daily Wod

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees over the bar Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees over the bar L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95...

Friday 3/1/19

by | Mar 1, 2019 | Daily Wod

Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes to the clock...