Blog Archives

Oct. 31, 2018

10/30/2018

18:00 E3MOM
2 Reps weighted Strict C2B Chin Ups

Metcon:
3:00 AMRAP/3:00 Rest

25/20 Cal Row
15 Power Snatch (95/65)
5 Deadlifts (185/135)

20/16 Cal Row
12 Power Snatch (115/75)
4 Deadlifts (225/135)

15/12 Cal Row
9 Power Snatch (135/85)
3 Deadlifts (275/185)

10/7 Cal Row
6 Power Snatch (135/85)
2 Deadlifts (315/205)

WOD - Oct 30, 2018

10/30/2018

21:00 E3MOM
3-3-2-2-1-1 -1
Reps Front Squat

Metcon
9:00 AMRAP
3-6-9-12, etc.
Double KB Swing (35/25)
Double KB Front Squats (35/25)
Box Jumps (24/20)

WOD - Oct 26, 2018

10/25/2018

“Kong”
21-15-9
Back Squat (225/155)
KB Swing (75/55)

WOD - Oct 25, 2018

10/24/2018

12:00 E2MOM
Ring Complex:
3 Strict Pull ups
2 Strict C2B
1 Strict Muscle Up

Spotlight on:
Core/Lat connection

Metcon:
9:00 AMRAP
1 Muscle Up
3 Double DB Box Step Overs (50/35)
4 HSPU
2 Muscle Up
6 Double DB Box Step Overs (50/35)
8 HSPU
3 Muscle Up
9 Double DB Box Step Overs (50/35)
12 HSPU
4 Muscle Up
12 Double DB Box Step Overs (50/35)
16 HSPU
5 Muscle Up
15 Double DB Box Step Overs (50/35)
20 HSPU

WOD - Oct 24, 2018

10/23/2018

18:00 E3MOM
8 Single Arm KB/DB Push Press

Metcon:
50 Power Cleans for time (185/125)
10:00 CAP

WOD - TUESDAY, OCTOBER 23, 2018

10/22/2018

Metcon
30:00 E2MOM
Odd Rounds:
15/12 Cal AB
10 Burpees
Even Rounds:
20/16 Cal Row
10 Box Jumps (24/20)

WOD - MONDAY, OCTOBER 22, 2018

10/21/2018

OH Squat
10:00 Pistol work
20:00 to Set
20 RM Front Squat

Metcon:
50 Cal Assault Bike for Time

WOD - FRIDAY, OCTOBER 19, 2018

10/18/2018

MetCon:
“Goose”
12:00 AMRAP
3 MU
6 HSPU
9 Hang Clean & Jerk (125/85)

WOD - THURSDAY, OCTOBER 18, 2018

10/17/2018

Strongman
15:00 to set Max 15m Zercher Yoke Carry

Metcon:
3 Rounds:
10 OH KB Lunges (R)
10 KB Squat Cleans (R)
10 OH KB Lunges (L)
10 KB Squat Cleans (L)
12:00 CAP

WOD - TUESDAY, OCTOBER 17, 2018

10/16/2018

Metcon:
10 Rounds - E3MOM
15/12 Cal Assault Bike

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