Category Archives: WOD

9 July 2020 Weightlifting Front Squat (EMOM for 10 Sets ) Increase load over sets; do not fail…get heavy 😉 Metcon Metcon (Time) 17 Min AMRAP 20 DB Step-up 12 Pull-ups 10 Pistols RX+ 7 BMU (for the pullups) Scales = ring rows; air squats; unweighted step-ups Class Clock Metcon 0-10 WU 10-14 Strength Demo/Prep […]

8 July 2020 Metcon Metcon (AMRAP – Reps) 4 Rounds 400 Meter Run ME STOH (115.75)[95/65] ME = you cannot put the bar down; once you do…you run! GOAL is 80+ Reps = if you dont believe you can get at least an avegare of 20 reps per round, scale your weight Core Work Metcon […]

7 July 2020 Weightlifting Snatch (EMOM for 10 Sets @70%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3 Front Squats (115/75)[95/65] 3 T2B 6 Front Squats 6 T2B ….adding 3 additional reps each new set until 15 Minutes expires Class Clock Metcon 0-10 WU 10-14 Strength Demo/Prep 14-24 Strength 24-29 WOD Demo/Prep […]

6 July 2020 Weightlifting Shoulder Press (EMOM for 8 Sets) Begin at 50%, increase load over sets, do not fail Metcon Metcon (Time) 7 Rounds :60 Bike or Row 7 Manmakers 20 Min Cap Class Clock Metcon (Time) 0-10 WU 10-13 Strength Demo/Prep 13-21 Strength 21-24 WOD Demo/Prep 24-44 WOD 44-55 Cleanup

2 July 2020 New Section Metcon 3 Sets :30 OH Hold :30 Dead Hangs :30 Split Squat R Leg :30 Split Squat L Leg Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 9 Buprees 12 Alternating Back Rack Lunges (115/75) [95/65] 15 Box Jumps Class Clock Metcon 0-10 WU 10-14 Accessory Work Demo/Prep […]

1 July 2020 Metcon Metcon (Weight) 16 Min EMOM Even: 8 DL (185/115) Odd: 5/3 HSPU Scales: decrease weight for DL (unbroken each round) HSPU: pike pushups; seated DB presses; :20-:30 second HS Hold Core Work Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Body Saws 10 Plank Jacks 10 Pike Crossover Toe […]

30 June 2020 Weightlifting 2 Push Jerk + Split Jerk (E2M for 4 Sets @75%) Metcon Metcon (Time) Squatting Randy 75 Snatches (75/55) E2M Perform 20 Air Squats Class Clock Metcon 0-10 WU 10-15 Strength Demo?Prep 15-23 Strength 23-27 WOD Demo/Prep 27-38 WOD 38-43 Stretch 43–55 Cleanup

29 June 2020 Weightlifting Clean + 2 Front Squats + Clean (E2M for 5 Sets @75%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 DU’s 10 Pushups Class Clock Metcon 0-10 WU 10-15 Strength Demo/Prep 15-25 Strength 25-30 Cleanup & WOD Demo/Prep 30-40 WOD 40-45 Stretch 45-55 Cleanup

25 June 2020 Weightlifting Clean + 3 Front Squats + Clean (E2M for 5 Sets @70%) Perform one squat clean plus three front squats and one final squat clean Metcon Metcon (AMRAP – Reps) 10 Min AMRAP Devil Presses EMOM 4 DB Step Overs choose a weight that allows you to get at least 50+ […]

24 June 2020 Metcon Metcon (Time) 2 Rounds Each Round is: 30 Wallballs (20/14) 30 Unbroken KBS (53/35) 20 WB 20 UKBS 10 WB 10 UKBS Rest 2 Minutes Unbroken KBS both rounds required for RX Core Work Metcon Tabata (4x for each movement) Straight Leg Sit-ups Single Leg Raise and Clap Plank Class Clock […]