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Life changing fitness

WOD - Friday Sept 1st, 2017

8/31/2017

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Picture
#FemaleFriday
 
 

 
MetCon:
 
 “Barbara”
5 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins

Repeat All For 5 Rounds
 

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WOD - Thursday August 31st, 2017

8/30/2017

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Picture
​12:00 Front Lever/Hip to rings work

 
Metcon:
 
“Maximus”
21 Deadlift (185/135)
200m run
15 DeadLift (225/155)
400m Run
12 DeadLift (275/185)
800m Run
9 DeadLift (315/205)
1200m run

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WOD - Wednesday August 30th, 2017

8/29/2017

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Picture
#Wall-eWednesday
 
Add 5 Wall Balls to Last weeks unbroken set.

 
Metcon:
 
12:00 AMRAP
24 – Russian KB Swings (55/35)
48 – Push Press (75/55)
96 – Double Unders

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WOD - Tuesday August 29th, 2017

8/28/2017

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Picture
 
20:00 EMOM
1:00 - 3 Reps Back Squat @82.5%+
1:00 – Strict C2B Pull Ups
2:00  Rest
 Metcon:
3:00 AMRAP
500m Row
AMAP Burpees
 
Rest 3:00
 
3:00 AMRAP
400m Run
AMAP Burpee Box Jumps
 
Rest 3:00
 
3:00 AMRAP
30/25 Cal AB
AMAP Burpee Pull Ups
 
 

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WOD - Monday August 28th, 2017

8/27/2017

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Picture
“#MidlineMonday”
 
Front Rack Step Ups
5 Rounds
8 reps Each Leg
Try and Go 5# heavier than 3 weeks ago.

Metcon:
18:00 AMRAP
18/15 Calorie Row
15 Box Jump Overs (24/20")
12 DB/KB Front Rack Lunges (50's/35's)
9 TTB

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WOD - Friday August 25th, 2017

8/24/2017

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Picture
#FemaleFriday

16:00 E2MOM
Snatch Balance + OH Squat
 
MetCon: 
"Nancy"
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs
 

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WOD - Thursday August 24th, 2017

8/23/2017

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Picture
15:00 Hand Stand Walk Work

Metcon: 
20:00 AMRAP – Partner WOD
100 KB Swings (75/55)
100 Lunges w/ KB
100 KB Front Squats
100 Pull Ups
 

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WOD - Wednesday August 23rd, 2017

8/22/2017

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Picture
#Wall-eWednesday
 
Add 5 Wall Balls to Last weeks unbroken set.

Metcon:
7 Rounds
:30 Max Cal AB
:30 Rest
:30 Max Burpees
:30 Rest
:30 Max Ring Rows
:30 Rest
 

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WOD - Tuesday August 22nd, 2017

8/21/2017

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Picture
 Strength:
20:00 EMOM
1:00 - 3 Reps Deadlift @80%+
1:00 – Strict C2B Pull Ups
2:00  Rest
 
Metcon:
AMRAP 4:00:
21 Cal Row
15 Power Cleans (135/95)
Max Strict Pull Ups
Rest 4:00
AMRAP 4:00:
21 Cal Row
15 Power Cleans (115/75)
Max Strict Pull Ups
Rest 4:00
AMRAP 4:00:
21 Cal Row
15 Power Cleans (95/65)
Max Strict Pull Ups
 

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WOD - Monday August 21st, 2017

8/20/2017

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Picture
“#MidlineMonday”
 
5 Rounds 20m Front Rack Yoke Carry. Increase on your weight from 3 weeks ago.

Metcon:
10 Rounds:
50m Farmers Carry
10 Deficit Push Ups (hands on weights)
10 Push Jerks
DB’s = 60/40
KB’s = 55/35
 

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