S2O, DB Step Up & Overs, Weighted Sit Ups, and Dubs

by | Jul 25, 2015 | WOD

Sensational Saturday! Met Con: 4RFT (35:00) E: 50 Dubs 12 S2O #135/95 12 Step Up & Overs #45/35 DB’s (“20 box) 24 weighted Sit Ups #45/35 DB RX: 12 S2O #115/75 12 Step Up & Overs #35/25 DB’s (“20 box) 35 Dubs 24 weighted Sit Ups #35/25...

Burpees, Squat Cleans, Ring Complex, and Run

by | Jul 24, 2015 | WOD

Friday! Met Con: 4RFT (35:00)! E: 12 OTB Burpees 6 Squat Cleans #165/115 4 sets (gymnastics complex): UB! Option A) Rings… 1 MU + 1 CTR PU + 2 TTR = 1 set! Option B) Bar… 1 MU + 1 CTB PU + 2 TTB = 1 set! 400 M Run RX: 400 M Run 12 OTB Burpees 6 Squat...

Pause Snatches, HSPU, and Dubs

by | Jul 23, 2015 | WOD

Thursday! Strength: 20:00 clock! A) BB ONLY (Snatch) Warm-up! 8 Snatch Drops 8 Pocket Snatches B) Work up to a “heavy double” 3 sec Pause Snatches. Rest no more than 7 to 9 sec between each rep. Or… 2 Rep AHAP Power Snatches! Strength Alternative:...

Sumo Deadlifts and Rope Climbs

by | Jul 22, 2015 | WOD

Wednesday! Strength: (15:00) 3 Rep AHAP Sumo Deadlift! Take 10:00 to work up to a 3 Rep AHAP Sumo Deadlift. Then, based on your 3 Rep AHAP perform the following… 90%x5 reps 85%x5 reps CF Light: 15 Cal: Air Dyne Bike 15 Ring Rows 50 Jumping Jacks 50 Russian Twist...

Im Memory of Raph

by | Jul 21, 2015 | WOD

Tuesday! Strength: (15:00) 3 rep AHAP “3 sec Pause” FS CF Light: 15:00 AMRAP! 50 Alt. Toe Taps (“16 Box) 20 Alt. KB Cleans (from the ground) #44/25 20 Knee Hugs 100 Singles Met Con: 15:00 AMRAP! *Goal: 2-3R! Raph’s Anniversary WOD: 7-21-15 (23)...

6 min MetCon X 4

by | Jul 20, 2015 | WOD

Monday! Met Con(s): 31:30 Clock! Perform AMRAP in 6:00 for each workout! A) *Buy In: 30 OTB Burpees (Mod: 20 Burpees) ME BS E: #135/95 RX: #115/75 M/S: #95/65 (Mod: DB FS #35/25) Rest 2:30! B) *Buy In: E: 100 Dubs RX: 75 Dubs M/S: 50 Dubs (Mod: 150 Singles) ME OH KB...