Category: Latest WOD

180830 Skill Metcon 20 minute EMOM: ODD: 10 thruster (45/35) EVEN: 20 double under L1: 15# bar, 30 penguin jumps L2: 45/35 L3: 45/35, 40 DU Rest 7-10 minutes Metcon Metcon (Time) For time: 800m run 30 deadlift L1: 135/95 L2: 205/135 L3: 225/155

180829 Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 10 calorie bike (assault) 20 KB swing 30 air squat 7 min rest 12 minute AMRAP: 10 calorie ski 20 OH walking lunge with plate 30 push up (or incline push-up)

180828 Skill Front Squat (4 x 5) 3 x 10 seated KB strict press (5/side) Metcon Metcon (Time) 400m run 9 clean & jerk 400m run 15 C&J 400m run 21 C&J 400 run L1: 45/35 L2: 95/65 L3: 135/95

180827 Skill Push Jerk (1 rep max ) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

180825 Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run L1: 5 rounds, 14 ring row or 7 kipping pull-up (cannot select Rx)

180824 Skill Rope Climb (10-15 minute practice) L3: Turkish get ups (10 reps) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 100m farmer carry 50 medball clean 25 HSPU 10 rope climb L1: Y/B L2: G/Y L3: R/G

180823 Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 5 rounds for time: 5 squat snatch 10/8 calorie ski 20 sit-up L1: 45/35 L2: 95/65 L3: 135/95

180822 Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

180821 Skill Strict Press (3 x 5) Push Press (3 x 3) Metcon Metcon (AMRAP – Reps) 12 minute AMRAP: 3-6-9-12-15…. clean & jerk pull-up L1: 45/35 L2: 95/65 L3: 135/95 Score = total reps completed

180820 Skill Back Squat (5 x 10) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 300m row 21 toes to bar 12 deadlift 6/4 ring muscle up