Friday, 31 March 2017

Warm Up and then Burgener Warm Up AMRAP 20 mins 9 Power Snatches, 95/65 lbs 6 Overhead Lunges, 95/65 lbs 3 Overhead Squats, 95/65 lbs

Thursday, 30 March 2017

Metcon 50 Calorie Row Directly into… 5 Rounds: 10 Burpees, 10 Toes to Bar Directly into… 50 Calorie Row

Wednesday, 29 March 2017

Warm Up, loosen up, get jiggy with it (20 mins) Metcon (30 min Cap) "Kudzu" 100 Deadlifts (225/155) 5 Box Jump EMOM (24/20") Aw yeah.. you're welcome 🦍

Tuesday, 28 Mar 17

A) With 30 Minute Running clock: Warm Up then Strength - Find 3RM Strict Press B) Metcon - AMRAP x 13 200m Sprint 5 Push Press 155/105 10 Lateral Bar Over Burpees

Thursday, 23 March 2017

Warm Up Metcon For Time: 1500m Row 15 Double Kettlebell Squat Cleans 44/30 1000m Row 10 Double Kettlebell Squat Cleans 500m Row 5 Double Kettlebell Squat Cleans *each clean resets from the swing

Wednesday, 22 Mar 17

Warm Up - 15 Minutes Metcon - 20 Minute Cap 10 Overhead Squats 75/55 100 Abmat Sit ups 100 Double Unders 10 Overhead Squats 80 Abmat Sit ups 80 Double Unders 10 Overhead Squats 60 Abmat Sit ups 60 Double Unders 10 Overhead Squats 40 Abmat Sit ups 40 Double Unders 10 Overhead Squats 20 Abmat Sit ups 20 Double Unders

Thursday, 16 Feb 2017

Metcon 3x AMRAP 5 mins: 5 Pull-ups 10 Push-ups 15 Squats *Rest 5 mins between each cycle. For each cycle restart the AMRAP. *Athletes will do 100 double unders DURING 5 minute rest period after each AMRAP. (work faster=rest longer) And then.. Mobility & Recovery (30 mins) 17.4 Announcement @ 8PM (bring Hal donuts)

Wednesday, 15 Mar 17

1. Warm Up 2. Buy In - 150 Double Unders (2:1) Then... 3. 5 RFT 21/15 Calorie Row 15 Wallballs 20/14 9 Burpees Bar Touches

Tuesday, 14 March 2017

1. Warm Up & Mobility (25 mins) After DT yesterday and 17.3 let's roll out those kinks and stretch those limbs a bit then deload 🦍 2. Metcon (25 min CAP) 3 Rounds For Time 30 Push Press 75/55 20 ABMAT Sit Ups 30 Kettlebell Swings 44/30 20 Box Jump Overs 24"/20"

Tuesday, 07 March 2017

Warm Up Metcon Partner WOD for time! Buy In: Partner Run 400 m -- then -- 6 rounds of: 12 Calorie Row while partner handstand holds on wall then switch! 15 Partner deadlifts 225/155 lbs -- then -- Cash Out: Partner Run 400 m

Monday, 06 March 2017

With a 30 min running clock: •Warm Up • Find your 1RM Clean -rest 2 mins- Metcon AMRAP x 8 8 KB Thrusters 35/25 24 Double Unders (S 2:1)

Friday, 3 March 17

Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells Women use 35-lb dumbbells

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