Monday - 121216
Skill: DB Snatch Metcon: For time: 50 DB Push-Press 50 Box Jumps 50 Pushups 50 DB Walking Lunges 50 DB Snatch 50 Burpees *Use one DB (#25/15)
Latest
Sunday - 111216
Strength: Deadlift 5-5-5-5-5 Metcon: For time: 21-15-9 reps of: Power Cleans (#60/40) Chest-to-bar Pullups
Saturday - 101216
Skill: Tabata handstand hold Metcon: 10 Rounds for time: 25 Double Unders 15 Push-ups 10 DeadLifts (#60/40) Endurance: Strength : Back squat 3x8 Metcon : AMRAP 30 min : 5 pullups 10 push ups 15 air squat Competitors: A. Open workout 15.1 AMRAP 9 minutes: 15 Toes-to-Bar 10 Deadlifts (#52/35)
Friday - 091216
Strength: Power Clean (Heavy Single) Start with 40% of 1RM and add 5kg (total) every min until failure. Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 30 Walking Lunges with the KB 15 Toes-to-bar
Thursday - 081216
Skill: Squat Clean Metcon: In Pairs for time: 100 Wall Balls(#10/6) 80 Toes-to-bars 60 Squat Cleans (#60/40) 40 S2OH (#60/40) 20 Muscle-ups
Wednesday - 071216
Strength: Floor Press 3-3-3-3-3 5 clapping pushups after each set. Go heavy! Metcon: 3 Rounds for time: Run 800m 50 Air-Squats 50 Situps
Tuesday - 061216
Skill: Death by Double Unders - start with 10 reps and add 10 reps every minute untill you fail to complete the required amount of double unders in a minute. (Singles x2) Metcon: Ogi's birthday wod 2 Rounds for time: 30 Hang Power Cleans (#50/35) 30 Burpees
Monday - 051216
Strength: 15min to find RM1 Thruster Metcon: AMRAP in 15min: 24 Double Unders 12 Thrusters (60% of RM1) 6 Burpee bar muscle-ups
Sunday - 041216
Strength: Back Squat 5-5-5 Metcon: For time: 35 Sumo-Deadlift High-Pull (#40/30) 15 Box Jumps 15 Ring Dips 25 Sumo-Deadlift High-Pull (#50/35) 15 Box Jumps 15 Ring Dips 15 Sumo-Deadlift High-Pull (#60/40) 15 Box Jumps 15 Ring Dips
Saturday - 031216
Skill: Hollow body 'bring sally up' Metcon: 8 min Amrap 2-4-6-8-10-12 . . . . Push Press (#60/40) Front Rack Lunges (#60/40) * Everytime the bar is dropped perform 6 Burpees. Cash-out: 5x10 GHD Back ext' Endurance: Strength: Weighted Pullups 5-5-5-5-5 Metcon: 50-40-30-20-10 Double Unders KB Swings (#24/16) Walking
Friday - 021216
Strength: E2MOM for 14min: Cluster + Front Squat + Jerk (1+2+2) Metcon: 4 Rounds for time: 25 Push-ups 25 Toes-to-bar
Thursday - 011216
Speed: Go into each part as a sprint! Rest as needed between. -Row 500m -Run 400m -Jump 300 Single Unders Metcon: For time: 50-30-10 Sit-ups 30-20-10 Hang DB Cleans (#20/15) 10-10-10 Deficit HSPU (#20/10kg plates for hands)