Strength/Skill:
Snatch
Metcon:
EMOM 16
Min 1: AMRAP Snatch (@70%)
Min 2: 10 Cal Assault Bike
Archive | WODS
Mon. Jan 23 2017
Strength/Skill:
GHD Sit Ups
Metcon:
*Start With 10 Bar Muscle Ups
21-15-9
Wall Balls (20/14)
Thursters (95/65)
Box Jump Overs (24/20)
Kettlebell Swings (53/36)
Then:
*End with 10 Bar Muscle Ups
Fri. Jan 20 2017
Strength/Skill:
Overhead Squats
Metcon:
3 Rounds For Time:
30-20-10 OHS (95/65)
10-10-10 Pull Ups
10-10-10 Box Jumps
Thurs. Jan 19 2017
Strength/Skill:
Deadlift
Metcon:
600M Run
30 Sit Ups
20 Deadlifts (225/145)
***Rest 1 Min
400M Run
20 Sit Ups
15 Deadlifts (225/145)
***Rest 1 Min
200M Run
10 Sit Ups
10 Deadlifts (225/145)
Wed. Jan 18 2017
Metcon:
Part A:
EMOM 9
Min 1: 15 Pull Ups
Min: 10 Push Ups
Min 3: :40 Plank Hold
***Rest 3 Mins***
Part B:
6 Min Max Effort Cal Assault Bike