Category: Latest WOD

181003 Metcon Metcon (AMRAP – Rounds and Reps) 100 walking lunges * 90 KB SDLHP 80 sit-up 70 KB goblet squat 60 push-up 50 one arm KB box step (suitcase style)(25/side) 40 burpees 30 hammer hit 200 sled pull 800m run L1: B/P or bodyweight L2: Y/B L3: G/Y* one arm overhead walking lunges (50/side)… Read more »

181002 Skill Front Squat (2×4 @ 75%, 2×3 @ 80%, 2×2 @ 85%) Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: * 2 hang power snatch 2 T2B or GHD sit-up 4 4 6 6 ** 8 8 10 10 12 12 *** …etc L1: 45/35 or DB (R+L=1) L2: 95/65 L3: *95/65, **115/85, ***135/95,… Read more »

181001 Skill Metcon (Weight) 14 minute EMOM: 3 power clean 2 front squat 1 shoulder to overhead *perform as a complex L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (Time) 4 rounds for time: 200m row 15 KB swing 20 sit-up L1: Y/B russian L2: G/Y russian L3: R/G russian

180929 Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple… Read more »

180928 Skill Bench Press (6 x 2) Metcon Metcon (Time) 4 rounds for time: 30 medball clean 20 knee 2 elbow 10 strict press L1: 45/35 L2: 75/55 L3: 95/65

180927   Skill Weighted Pull-ups (3 rep max) 15 minutes to work on pull-ups, kipping styles and modifications Metcon Metcon (Time) 2 rounds for time: 30 thruster* 30 box jump 200m ski 20 thruster* 20 box jump 200m ski 10 thruster* 10 box jump 200m ski L1: 45/35 L2: *(30) 45/35, (20) 75/55, (10) 95/65… Read more »

180927   Skill Weighted Pull-ups (3 rep max) 15 minutes to work on pull-ups, kipping styles and modifications Metcon Metcon (Time) 2 rounds for time: 30 thruster* 30 box jump 200m ski 20 thruster* 20 box jump 200m ski 10 thruster* 10 box jump 200m ski L1: 45/35 L2: *(30) 45/35, (20) 75/55, (10) 95/65… Read more »

180926 Metcon Metcon (Time) 200 DU or jumping jacks 100 bodyweight lunges 90 sit-up 80 ground to jump + touch 70 russian twist w/ ball 60 push up 50/40 cal assault bike 40 DB squat clean (50/35#) or hang KB squat clean 30 v-up 20 ab roll out 200 DU or jumping jacks

180925 Metcon Metcon (Time) For time: *1000m row 50 pull-up 30 deadlift 50 burpee 30 deadlift 50 pull-up *800 run L1: ring row/pull-up; 45/35 L2: 205/135 L3: 225/155 You may start at the run or the row.

180924 Skill Front Squat (6 x 3) Metcon Metcon (Time) *15*12*9*6*3* Shoulder to overhead *200m run L1: 45/35 L2: 105/75 L3: 135/95 *Start and end with 200m run*