02/20/2018 WOD

02/20/2018 WOD

Warm Up 400m Run Then 2x through: 7 Burpees 7 Toes to Bar 7 Wall Ball Shots End with 400m Run Strength Back Squat 5@65% 1RM, 3@70% 1RM, 1@75% 1RM, 1@80% 1RM, 1@85% 1RM, 1@90% 1RM, 1@95% 1RM, 1@ New 1RM Metcon 14 Minute EMOM: 40 Seconds On/20 Seconds Off Max Effort KB...
02/19/2018 WOD

02/19/2018 WOD

Warm Up 800m Row Then 2x through: 10 PVC Pass-thru Lunges 10 Strict Press with PVC 10 Drop Snatches with PVC Strength 12 Minute Power Clean EMOM Minutes 0-2: 3@70% 1RM Minutes 3-5: 2@80% 1RM Minutes 6-8: 1@90% 1RM Minutes 9: 1@95% 1RM Minute 10: 1@97% 1RM Minute 11:...
02/16/2018 WOD

02/16/2018 WOD

Warm Up 5 Minute Row (talking pace) Then 2x through: 5 Hand Release Push-ups 7 Burpee Pull-ups 9 OHS with PVC Strength Dumbbell Bench Press 4×8 Superset with strict temp (2-0-1) max-effort pull-ups. Metcon “17.4” 55 Deadlifts (225/155) 55 Wall Ball...
02/15/2018 WOD

02/15/2018 WOD

Warm Up 200m Run Then 2x through: 10 Knees to Elbow 10 Air Squats 10 KB Swings 20 Double Unders 200m Run Strength Front Squats 10@50%, 9@55%, *8@60%, 7@65%, 6@70%, *5@75%, 4@80%, 3@85%, *2@90%, 1@95%-New 1RM For sets with asterisk, superset with 3×10 Reverse...
02/14/2018 WOD

02/14/2018 WOD

Warm Up 4 Floor Runs Then 3x Through: 3 Wall Walks 6 Wall Ball Shots 6 Med Ball Squat Cleans Skill Work Handstand/Walk Progression & Practice Metcon 800m Run (buy in) Then 3 Rounds: 25 Push-ups 25 Box Jumps 25 Pull-ups 400m Run (cash...
02/13/2018 WOD

02/13/2018 WOD

Warm Up 500m Row (talking pace) Then 3x Through: 7 Air Squats (3 second hold at bottom of squat) 9 Walking Lunge Steps 7 Sot Presses with PVC 30 Second Paleo Chair Hold Strength Drop Snatch 1@ 70%, 1@ 75%, 1@ 80%, 1@ 85%, 1@ 90%, 1@95%, 1@95% or New 1RM Metcon...