Month: April 2016

Metcon: In teams of 2 15mins Sprint Round AMRAP 3 Cleans (75% of 1RM) 6 Front Squats (same weight) 9 Burpee Over Bar Rest 5min For Time: Run to Carlington Hill Get up the hill 3 times Jog back. (Rx+ share a wallball)

Metcon: Hero WOD White 5RFT 3 Rope Climbs 10 T2B 21 Walking Lunge (25/45) 400m Run

Warm-up: 2 Rounds Run 400m 5 Pull-ups 10 KBS 15 Air Squats Strength: Deadlift 5×1 at/or above 90% Metcon: Fran 21-15-9 Thrusters (95/65) Pull-ups

Warm-up: Alternating 10 EMOM 6 Burpee Box Jump 12 Wall Balls Strength: Split Jerk 5×1 at/or above 90% Metcon: 2k Row or Run

Skill: HS/HSPU/HS walk practice Strength: Power Snatch 5×1 at/or above 90% Metcon: Five rounds for time of: 5 Clusters (95/135) 10 HSPU 15 KBS (35/53)

Strength: Back Squat 5×1 at/or above 90% Metcon: Masters Event 4 For time: 55 burpees 34 overhead squats (65/95) 21 muscle-ups

Skill & Strength: Clean Conga Line 22mins – Build to a heavy 1 rep clean – After each PC hit 2 BMUp or MUp – After each miss do 10 burpees Partner Wod: 30 mins Cap a) Buy-in: 400m MB OH Walking Lunge b) AMRAP Alt Sprint Rounds 3 MUp (or C2B) 6 Power Cleans… Read more »

Strength: 20mins Find 10R back squat Metcon: 5mins AMRAP 1 Rope Climb 5 Burpees 5mins AMRAP 2 Wall Walk 10 Cal Row 5mins AMRAP 3 Box Jump (30/40) 15 Wall Ball

Skills: Tabata DUs (20/10) Strength: Running clock and from ground: 0-10mins build to heavy 3R Push Press 10-20mins build to heavy 3R PJ or SJ Metcon: For Reps: 2 Rounds 2min AMRAP Thrusters (95/135) 2min AMRAP Medball cleans 2min AMRAP Situps

Skills: 12min EMOM Odd: 5 strict weighted pullups Even: 8 HSPU Strength: Rack Pull 5×3 Metcon: Helen 3Rds for Time 400m Run 21 KBS 12 Pullups