Strength/Skill:
Paused Back Squats
Metcon:
14min AMRAP
3 Goblet Squat (53/35)
3 KBS (53/35)
150 M Run
RX+= 70/53 kettlebells
*Goblet Squats + KBS increase by 3 each round
Archive | WODS
Tues. Dec. 14 2021
Metcon:
4 Rounds:
10 Pull Ups
50 DUs
5 Bar Muscle Ups
1 Gym Length Overhead Walking Lunges (45/25)
3 Ring Muscle Ups
40 Abmat Sit Ups
Rest as needed, then
4 Super Sets (Not for score)
10-15 Barbell Rows
Max Push Ups
Mon. Dec. 13 2021
Strength/Skill:
Squat Clean
Clean Pulls
Metcon:
For Time:
600m Run (3x200m)
10 Clean + Jerks (185/115)
20 Box Jumps
20 Deadlifts (185/115)
600m Run
15 Clean + Jerks (135/85)
20 Box Jumps
30 Deadlifts (135/85)
Fri. Dec. 10 2021
25min Clock
5 Rounds
Min 1 – 10 Barbell Curls
Min 2 – 14 Bulgarian Split Squats (7 ea. leg)
Min 3 – 20 Banded Tricep Push Downs
Min 4 – 30 Medball Russian Twists
Min 5 – MAX Double Unders
Rest as long as needed, then…
3 Sets
30/24cal Assault Bike Sprint
*Rest as long as needed between efforts
**Score total time of all sprints
Thurs. Dec. 9 2021
Strength/Skill:
Hang Snatch
Metcon:
For Time:
4 rounds
25 dumbbell hang snatches (50/35)
15 box jump overs (24/20)
5 Wall Walks