Friday - 220814
Skill: Pistols Metcon: Run 400m and then: 10-9-8-7-6-5-4-3-2-1 reps of Pushpress (#50/35) 20-18-16-14-12-10-8-6-4-2 reps of Pistols (alt.)
Latest
Thursday - 210814
Strength: Weighted Pullups 3-3-3-3-3 Metcon: 12min AMRAP of: 12 WallBall Shots (#10/6) 12 Box Jumps 12 Pushups Cash-out: Tabata Plank
Wednesday - 200814
Strength: Snatch 2-2-2-2 Metcon: 3 Rounds for time: 50 Air-Squats 30 SDHP (#35/20) 10 Ring Dips
Tuesday - 190814
Skill: Accumulate 90secs hold of each: L-Sit Hold HandStand Hold Metcon: Run 200m 25 Hang Power Clean (#60/40) Run 200m 25 HSPU Run 200m 25 Toes-to-bar Run 200m 25 Walking Lunges w/Plate O.H (#20/15)
Monday - 180814
Strength: Back Squat 3-3-3-3-3 Metcon: 4 Rounds for time: 33 Doubleunders 22 WallBall Shots (#10/6) 11 DeadLifts (#100/60)
Sunday - 170814
Strength: Power Clean 3-3-3-3-3 Push Press 5-5-5 Metcon: "Death by Burpee-Box-Jumps" Minute 1 - 1 Burpee-box-jumps Minute 2 - 2 Burpee-box-jumps Minute 3 - 3 Burpee-box-jumps ...... and so on until you run out of time, tap out or make it twenty rounds. If you fail to get required
Saturday - 160814
Metcon: "Fran": 21-15-9 reps of: Thrusters (#43/35) Pullups Rest 5min and then: "Annie": 50-40-30-20-10 reps of: Doubleunders Situps
Friday - 150814
Skill: Kipping Pullups Metcon: Run 800m 80 Plate G2OH (#20/10) Run 400m 40 WallBall Shots (#10/6) Run 200m 20 HSPU
Thursday - 140814
Skill: Pistols Strength: Press 5-5-5 Metcon: 7 Rounds for time: 9 HRPU 6 Pistols 3 Hang Power Snatch (#43/35)
Wednesday - 130814
Strength: Hang Power Clean 3-3-3 Power Clean 2-2-2 Clean 1-1-1 Metcon: 3 Rounds for time of: Run 400m 20m Burpee-broad-jump 20 Kettlebell Swings (#32/16)
Tuesday - 120814
Strength: 3sec Pause Back Squat 3-3-3 DeadLift 5-5-5 Metcon: AMRAP in 7min of: 3 Wall Climbs 5 Burpees 10 Doubleunders AMRAP in 7min of: 3 Muscle-ups 5 Burpees 10 Doubleunders
Monday - 110814
Regina's Goodbye WOD: AMRAP in 24min of: 50 Doubleunders 45 Weighted Situps (#20/10kg) 40 Pushups 35 WallBall Shots (#10/6kg) 30 Over-the-bar Burpees 25 DeadLifts (#60/40kg) 20 Pullups 15 Hang Power Clean (#60/40kg) 10 HSPU 5 Thrusters (#60/40kg)