Blog Archives

WOD - MArch 31, 2017

3/30/2017

Strength:
12:00 E2MOM
Romanian Deadlift

Metcon:
4:00 AMRAP
10 Deadlift (225/155)
10 Wall Ball
10 Calorie Row
10 Kipping HPSU
10 C2B

Rest 3:00

4:00 AMRAP
15 Deadlift (225/155)
15 Wall Ball
15 Calorie Row
15 Kipping HPSU
15 C2B

Rest 3:00

4:00 AMRAP
20 Deadlift (225/155)
20 Wall Ball
20 Calorie Row
20 Kipping HPSU
20 C2B

WOD - March 30, 2017

3/29/2017

5 Rounds:
30 Cal Row (300m run)
25 Sit Ups
20 Lunges
15 KB Swings (65/45)
10 Push Ups
5 Pull ups

15:00 Mobility Work

WOD - March 29, 2017

3/28/2017

1 Round:
10 Snatch (115/65)
20 Cal Row
30 Cal Bike
20 Cal Row
10 Clean & Jerk (115/65)

Rest 4:00

2 Rounds:
5 Snatch (135/85)
10 Cal Row
15 Cal Bike
10 Cal Row
5 Clean & Jerk (135/85)

Rest 4:00

3 Rounds:
3 Snatch (165/115)
7 Cal Row
12 Cal Bike
7 Cal Row
3 Clean & Jerk (165/115)

WOD - March 28, 2017

3/27/2017

Strength:
12:00 E3MOM
3 Reps Back Squat @ 80%
with a :05 pause at the bottom
1:00 Handstand Hold between rounds

MetCon :
10 Rounds
5 Back Squat (275/185)
10 C2B Pull Ups
15 Cal Assault Bike
25:00 CAP

WOD - MArch 27, 2017

3/26/2017

Metcon:
Partner WOD:
5 Rounds Each:
20 Cal Row
- - - - - - - - -
10 Toes to Bar
10 Clean & Jerk (135/95)

Partner #1 Rows 20 Cal while
Partner #2 Does TTB and C&J then they switch places.
(Total work each athlete is 100 Cal row and 50 each of the TTB & C&J)

Open Season is a whole family affair!

WOD - March 24, 2017 - OPEN 17.5

3/23/2017

OPEN 17.5
10 Rounds:
9 Thrusters (95/65)
35 Double Unders

WOD - March 23, 2017

3/22/2017

Strength:
Turkish Get Ups
12:00 E2MOM

Partner Mystery WOD

WOD - March 22, 2017

3/21/2017

Strength:
12:00 E3MOM
2 Reps Back Squat @ 85%
Strict Pull ups after squatting
3:00 Transition

Metcon:
10:00 EMOM
10 Deadlift (225/155)
10 Bench Press (135/85)

10:00 Core Work

WOD - March 21, 2017

3/20/2017

Strength:
12:00 E3MOM
2 Reps Front Squat @ 85%
Strict Pull ups after squatting
3:00 Transition

MetCon :
5 Rounds:
50 Double Unders
10 DB Thrusters (50/35)

12:00 Skill/Mobility work

That 17.4 Feeling

WOD - March 20, 2017

3/19/2017

Metcon:
27-21-15-9
Cal Row
KB Swing (55/35)
Push Press (95/65)

What an amazing Fundamentals group!