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Life changing fitness

WOD - Dec. 1, 2017

11/30/2017

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Picture
Squat Snatch work
16:00 E2MOM
2 Rounds of 4 reps @ 70%
2 Rounds of 3 reps @ 76%
2 Rounds of 2 reps @ 81%
2 Rounds of 1 Rep @ 86%

MetCon:
600 Meter Run
21 Power Snatch (135/95)
600 Meter Run
21 Overhead Squats (135/95)
600 Meter Run 
21 Hang Squat Snatch (135/95)
 
#Flexyfriday
15:00 Leg/hip mobility

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WOD - NOV. 30, 2017

11/29/2017

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Picture
 9:00 Aerobic Capacity Builder
Teams of 3: (or approx. :30 work/1:00 Rest)
30m Sled Push (185/135)

Metcon
Partner WOD:
20:00 AMRAP
100/70 Calorie Bike
80 Push Jerks (115/75)
100/70 Calorie Bike
60 push press (115/75)
100/70 Calorie Bike
40 shoulder press (115/75)
100/70 Calorie Bike
 

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WOD - Nov. 29, 2017

11/28/2017

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Picture
​Metcon:
30:00 AMRAP
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (115/75)
Rest 3:00
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (155/105)
Rest 3:00
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (185/135)
Rest 3:00
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (205/145)
Rest 3:00
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (225/155)
Rest 3:00
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (245/165)
Rest 3:00
21 Calorie Row
15 Burpee Over Bar
9 Power Cleans (275/185)
 

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WOD - Nov. 28, 2017

11/27/2017

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Picture
Skill:
Hand Stand Walk Work

Metcon:
12:00 AMRAP
5 – Weighted Strict Pull Ups (35/25
10 – HSPU
15 - KB/DB OH Lunges (35/25)
 
#tightytuesday
12:00 Shoulder Mobility
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WOD - Nov. 27, 2017

11/26/2017

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Picture
#MegaMonday
20:00 EMOM
1:00 Add 1 rep from last weeks for rounds 1 & 3 - Back Squat as fast as possible with proper technique
1:30 Rest
1:00  Add 1 rep than last weeks final round max for all 4 rounds – C2B Pull Ups
1:00 Rest
 
Metcon: 
21-15-9
Back Squat
KB Swing (75/55)
  
M: 185+ = 225
M: <184 = 185
 
F: 150+ = 155
F: <149 = 135


 

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WOD - NOV. 24, 2017

11/23/2017

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Picture
Squat Clean work
16:00 E2MOM
2 Rounds of 4 reps @ 70%
2 Rounds of 3 reps @ 76%
2 Rounds of 2 reps @ 81%
2 Rounds of 1 Rep @ 86%

MetCon:
9:00 AMRAP
3 Power Cleans (185/125)
6 OH Lunges (185/125)
 
#Flexyfriday
15:00 Leg/hip mobility

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WOD - NOV. 23, 2017

11/22/2017

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Picture
 12:00 Aerobic Capacity Builder
Teams of 3
4 Rounds: 1:00 work/2:00 Rest
Assault Bike. Try and Increase 2 RPM’s for the whole minute from 4 weeks ago. Do not sprint and glide.

Metcon
Tabata: (:20/:10 work/rest)
HSPU
Strict C2B Pull Ups
DB Shoulder Press
Ring Rows

1:00 Rest between movements
 
 

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WOD - NOV. 22, 2017

11/21/2017

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Picture
Metcon:
MCGHEE
30:00 AMRAP
 5 Deadlift (275/185)
13 Push-ups
9 Box jumps, 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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WOD - Nov. 21, 2017

11/20/2017

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Picture
Skill:
12:00 Muscle Up Work

Metcon:
12:00 AMRAP
8 Ring dips
12 barbell Overhead walking lunge, (95/65)
30 Double Unders
 
#tightytuesday
12:00 Shoulder Mobility

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WOD - Nov. 20, 2017

11/19/2017

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Picture
“#MegaMonday”
20:00 EMOM
1:00 Add 1 rep from last weeks for all 4 rounds - Back Squat as fast as possible with proper technique
1:30 Rest
1:00  Attempt to maintain 1-2 less reps than last weeks final round max for all 4 rounds – C2B Pull Ups
1:00 Rest

Metcon:
30 Pull Ups
30 Burpee Over Bar
30/20 Cal Assault Bike
 
Bonus Midline
60m Max OH Yoke Carry


 

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