by admin | Jan 8, 2018 | WOD
Barbell Skill: Sumo Deadlift(AC) 7 min EMOM – Same weight 9-8-7-6-5-4-3 Metabolic Conditioning: 3 rounds 2 min clock / 2 min rest 200m Run Box Jumps(24/20) IRT
by admin | Jan 7, 2018 | WOD
Metabolic Conditioning: 11 min amrap 10 Pistols 9 Push-Ups 8 Pull-Ups 7 Push Press(95/65) Movement Skill: 5 rounds 30 sec on / 30 sec rest V-Up Hold
by admin | Jan 5, 2018 | WOD
Barbell Skill: Hang Power Clean 5-4-3-2-1 1AE2M Metabolic Conditioning: “The Lyon” 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between...
by admin | Jan 4, 2018 | WOD
Metabolic Conditioning: 3 Rounds for time 300m Run 9 Toes to Bar 15 Wall Ball(20/14 to 10′) 21 KB Swings(53/35) Movement Skill: Rowling – 100m 7 rounds Record total variance Pay-Out 2 times burpees for...
by admin | Jan 3, 2018 | WOD
Barbell Skill: Press 5-3-1 Push-Press 5-3-1 Push-Jerk 5-3-1 1AE3M (27min) (8/1) Metabolic Conditioning: 2 rounds (7 min) 1 min Clock: 20 Sit-Ups, Box Jumps IRT 1 min Rest 1 min Clock 20 Sit-Ups, Burpees IRT 1 min...
