Blog Archives

WOD - FRIDAY, AUGUST 31, 2018

8/30/2018

0 Comments

MetCon:
“Caitlin”
2k Row
120 Cal Assault Bike
1 Mile Run
30:00 CAP

0 Comments

WOD - THURSDAY, AUGUST 30, 2018

8/29/2018

0 Comments

OH Squat

21:00 E3MOM
Snatch Balance + 2 OH Squat

Spotlight on:
Shoulder stability

Metcon:
50 BW Back Squats for Time
10:00 CAP

0 Comments

WOD - WEDNESDAY, AUGUST 29, 2018

8/28/2018

0 Comments

Deadlift
16:00 E4MOM
10-8-6-4 Deadlift

Spotlight on:
Fast cycling

Metcon:
45 Wall Balls (20/14)
30 Pull Ups
15 Deadlifts (225/155)
30 Wall Balls (20/14)
20 Pull Ups
10 Deadlifts (225/155)
15 Wall Balls (20/14)
10 Pull Ups
5 Deadlifts (225/155)
15:00 CAP

0 Comments

WOD - TUESDAY, AUGUST 28, 2018

8/27/2018

0 Comments

Carries
4:00 Max lengths Farmers Carry (100/75)

Spotlight on:
Core While Moving

Metcon
50 Double Unders
50 Sit ups
50 Double Unders
50 Single DB Box Step Ups (50/35)
50 Double Unders
50 Sit ups
50 Double Unders
50 Single DB Box Step Ups (50/35)
50 Double Unders
50 Sit ups
50 Double Unders
20:00 Cap

0 Comments

WOD - MONDAY, AUGUST 27, 2018

8/26/2018

2 Comments

Bench Press

16:00 E4MOM
10-8-6-4 Bench Press

Spotlight on:
Breathe during the press

Metcon:
“Death Race”
5 Rounds
15/10 Cal Assault Bike
10 Burpees
10:00 CAP

2 Comments

WOD - FRIDAY, AUGUST 24, 2018

8/23/2018

0 Comments

Long

Spotlight on:
Active recovery

MetCon:
10 – 1:00 Rounds
10 Burpee over Bar
Max Power Snatch (155/105)
Rest 2:00 between Rounds

0 Comments

WOD - THURSDAY, AUGUST 23, 2018

8/22/2018

0 Comments

Bench Press
21:00 E3MOM
8 Reps DB Bench Press

Spotlight on:
Shoulder stability

Metcon:
5 Rounds:
10 DB bench press (65/40),
5 ring muscle ups
15:00 Cap

0 Comments

WOD - WEDNESDAY, AUGUST 22, 2018

8/21/2018

0 Comments

Carries/Bi-linear
Spotlight on:
Fast cycling

Metcon:
5 Rounds:
25 Hang Power Cleans (95/65)
50 Back Squats (95/65)
75 Cal Row
35:00 Cap

0 Comments

WOD - TUESDAY, AUGUST 21, 2018

8/20/2018

0 Comments

OH Squat
21:00 E3MOM
Snatch Balance + 2 OH Squat

Spotlight on:
Upright Squat

Metcon
3 rounds
25/18 Cal assault bike
50 DU
75m Sled Push (135/90)
12:00 Cap

0 Comments

WOD - MONDAY, AUGUST 20, 2018

8/19/2018

0 Comments

Deadlift
12:00 E3MOM
8 Reps Each leg Single Leg DB Deadlift

Spotlight on:
Glutes

Metcon:
20:00 AMRAP
5 Weighted Strict Pulls Ups (35/20)
10 DB Lunges (35/20)
15 Weighted Sit ups (35/20)