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Life changing fitness

WOD - Nov. 1, 2017

10/31/2017

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Set Max 30m Farmers Carry

Metcon: 
20:00 Partner WOD:
Partner 1:
120m Farmers Carry (35% max 30m)
 
Partner 2:
AMRAP “Nate”
2 Muscle Ups
4 HSPU
8 KB Swings (75/55)

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WOD - Oct. 31, 2017

10/30/2017

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Handstand Push-up Test
Max Strict Handstand Push-ups
 
Strength:
3 Rounds:
8 DB Push Press

Metcon:
5 Rounds 
20/16 Cal Row
15/12 Cal Assault Bike
100m DB Carry (100/75)

15:00 CAP
 
#tightytuesday
12:00 Hip Mobility
​

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WOD - Oct. 30, 2017

10/29/2017

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Strength:
Add 1 rep to Rounds 1&3 of both your back squat and C2B Pull ups
Rest 1:30 between sets

MetCon:
10:00 AMRAP
50 Double Unders
40 Push Ups on DB’s
30 DB Renegade Rows
20 DB Hang Power Cleans
10 DB Thrusters
(50/35)

Bonus: (For quality, not time!)
21-18-15-12-9-6-3
Hollow Rocks
Good Mornings

This Saturday is our 5 year anniversary party! Hope to see you there!

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WOD - Oct. 27, 2017

10/26/2017

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12:00 Aerobic Capacity Builder
Teams of 3
4 Rounds: 1:00 work/2:00 Rest
Assault Bike. Try and Maintain 80% RPM’s for the whole minute, not sprint and glide.

MetCon: 
150 D-Ball Lunges (75/50)

#Flexyfriday
15:00 Leg/hip mobility

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WOD - Oct. 26, 2017

10/25/2017

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 OH Squat Work
16:00 E2MOM
2 Rounds of 4 reps @ 65%
2 Rounds of 3 reps @ 70%
2 Rounds of 2 reps @ 75%
2 Rounds of 1 Rep @ 80%

Metcon
5 Rounds:
12 C2B Pull-ups
9 OH Squats (95/65)
6 Handstand Push-ups 
(18:00 CAP)

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WOD - Oct. 25, 2017

10/24/2017

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800 Meter Run 
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
​

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WOD - Oct. 24, 2017

10/23/2017

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Picture
 Skill:
HS Walk Work

Metcon:
12:00 EMOM
Min 1: 20/15 Cal Row
Min 2: 20 Burpees
Min 3: 20 KB Swings (55/35)
Min 4: 20 Push Press (95/65)
 
#tightytuesday
12:00 Shoulder Mobility
​

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WOD - Oct. 23, 2017

10/22/2017

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Picture
“#MegaMonday”
 
20:00 EMOM
1:00 Add 1 Rep to Back Squat benchmark as fast as possible with proper technique
1:00 Rest
1:00 Maintain last weeks C2B Pull Up tin each round
1:00 Rest
 
Metcon:
3:00 AMRAP
15m Yoke Carry
15m Yoke Push
(315/215)
 
Bonus:
Accumulate 3:00 D-Ball Hold (150/100)
 

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WOD - Friday Oct 20, 2017

10/19/2017

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Set Max 250m Row
Rest 4:00
4 Rounds 200m row within your 250 time. Rest :90 between rounds

MetCon:
5 Rounds:
30m Sled Push, 1.5xbodyweight
2 Rope Climbs
10 Wall Balls, 30/20

#Flexyfriday
15:00 Back/Ham mobility

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WOD - Thursday Oct. 19, 2017

10/18/2017

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Picture
​ 
Squat Clean work
16:00 E2MOM
2 Rounds of 4 reps @ 65%
2 Rounds of 3 reps @ 70%
2 Rounds of 2 reps @ 75%
2 Rounds of 1 Rep @ 80%

Metcon
3 Rounds:
7 Clusters (135/95)
7 Bar Facing Burpees
7 C2B Pull ups


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