Blog Archives

WOD - Oct 16, 2018

10/15/2018

Strength:
18:00 E3MOM
3 Reps weighted Strict C2B Chin Ups

MetCon:
27-21-15-9
Pull ups
50 double unders
30m D-Ball Bear Carry (150/100) after each round

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WOD - Oct 15, 2018

10/14/2018

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Strength:
21:00 E3MOM
2 Reps Front Squat

MetCon:
10:00 AMRAP
5 Front Squats (155/115)
10 Burpee Over Bar

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WOD - FRIDAY, OCTOBER 12, 2018

10/11/2018

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BenchMark

Spotlight on:
Pushing the pace

MetCon:
30 Deadlift (225/155)
30 Pull Ups
30 Cal Assault Bike
12:00 CAP

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WOD - THURSDAY, OCTOBER 11, 2018

10/10/2018

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Front Squat

21:00 E3MOM
5 Reps Front Squat

Spotlight on:
Lat/Front Rack connection

Metcon:
50 Burpee Box Jump Overs (30/24) at the top of every Min do 20 Double Unders

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WOD - WEDNESDAY, OCTOBER 10, 2018

10/9/2018

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MU/Pull

12:00 E2MOM
Bar Complex:
1 Bar Muscle Up
3 C2B
5 Pull ups

Spotlight on:
Tighten up the Kip

Metcon:
"Nasty Girls AMRAP"
12:00 AMRAP
50 Air Squats
7 Muscle-ups (Ring)
10 Hang Power Cleans (135/95#)

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WOD - TUESDAY, OCTOBER 9, 2018

10/8/2018

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Pressing

8 Rounds – Every 2:30
(20:00 Total)
3 Reps Strict Press – 5 Rounds
5 Reps Push Press – 3 Rounds

Spotlight on:
Core & Elbows during Neg portion of rep

Metcon:
10:00 AMRAP
12 Cal Row
8 HSPU
6 DB Snatch (65/40)

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WOD - MONDAY, OCTOBER 8, 2018

10/7/2018

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LONG

Spotlight on:

Metcon:
Turkey Legs 6 – Hold the Stuffing
40:00 Partner WOD
Partner 1 Rows 50 Cal While Partner 2 completes 200m D-Ball Carry then AMRAP D-Ball Lunges (100/50)

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WOD - FRIDAY, OCTOBER 5, 2018

10/4/2018

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BenchMark

Spotlight on:
Pushing the pace

MetCon:
“Tire Kicker”
50 Body Weight Front Squats for Time
(12:00 CAP)

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WOD - THURSDAY, OCTOBER 4, 2018

10/3/2018

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MU/Pull
20:00 E2MOM
Ring Complex:
3 Strict Pull ups
2 Strict C2B
1 Strict Muscle Up

Spotlight on:
Core/Lat connection

Metcon:
60 Cal Row
30 Pull Ups
40 Cal Row
20 C2B
20 Cal Row
10 Muscle Ups
(15:00 CAP)

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WOD - WEDNESDAY, OCTOBER 3, 2018

10/2/2018

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

Spotlight on:
Finishing position

Metcon:
10:00 AMRAP
50 Double Unders
20 DB Lunges (50/35)(each arm)
10 Double DB Push Press (50/30)