Sabado Gigante!

by | Sep 19, 2015 | WOD

Saturday! Met Con: 5RFT (40:00)! E: 250 M Row (3/5) 12 OH Swings #70/53 12 HRPU 200 M “MB” Run #50/30 35 Dubs RX: 200 M “MB” Run #40/20 12 OH Swings #53/35 12 HRPU 30 Dubs 250 M Row (3/5) M/S: Men: 20 Cal: Bike Women: 15 Cal: Bike 15 OH Swings...

The Back Squat!

by | Sep 18, 2015 | WOD

Friday! Strength: (20:00) 1RM Back Squat (3 rep Heavy)! Strength Alternative: 15:00 AMRAP! 200 M Run 15 G2O #35/25 30 Mountain Climbers 12 V-ups Met Con: 12:00 Clock! “Kind of like Tabata” 30 Sec On (ME)/30 Sec Off: (of alternating exercises) E: #115/75...

TTB, Airdyne, Legless, and Split Jump Lunges

by | Sep 17, 2015 | WOD

Thursday! Met Con: For Time (35:00)! E: *Buy In: 800 M Run 25 TTB Bike: Men: 50 Calories Women: 40 Calories 6 legless Rope Climbs (to be done at any point but in sets of two at a time). 20 TTB 50 Split Jump Lunges 15 TTB Row (7/8): Men: 40 Calories Women: 30 Calories...

Snatch Complex and Burpee/Box Jump MetCon

by | Sep 16, 2015 | WOD

Wednesday! Strength: (15:00) Snatch Complex! Work up to a heavy Power Snatch into a Hang Snatch (UB). When you hit your heavy or when you fail (and if there’s time), drop down 80% and perform 3 to 5 sets of the above complex. Rest as needed between each set...

3 Rep Heavy Strict Press and Macho Man

by | Sep 15, 2015 | WOD

Tuesday! Strength: (12:00) 3 rep” heavy” Strict Press Progressively loading from the rack. Once you reach your heavy or you fail and if there is time, drop down and do the following…. 3@90% 3@80% Strength Alternative: 10:00 AMRAP! 250 M Row (3/5) 15...