Overhead Swings, Deficit HSPU, and Rowing

by | May 30, 2015 | WOD

Sabado Gigante! Met Con(s): 28:00 Clock! A) 8:00 AMRAP! 12 OH KB Swings E: #70/53 RX: #53/35 M/S: #44+/25+ 100 M FC Run E: #45/35 RX: #35/25 M/S: #25+/15+ Rest 2:00! B) 8:00 AMRAP! E: 8 Deficit HSPU men: 45×2 BPs women: 45+25 BP’s RX: 10 HSPU M/S: 8 HSPU...

Partner Chipper!

by | May 29, 2015 | WOD

Friday! “Partner WOD” Chipper: For Time (35:00)! 100 Calories (For Time): Air Dyne Bike! 80 BS (DB FS #45/35) E: #135/95 RX: #115/85 M/S: #95/65 60 Dubs (180 Singles) 40 Alt. Front Rack Lunges (Alt. DB FRL) 20 Push Press (DB PP) 10 Rope Climb (or 10...

1 RM Power Snatch, TTB, DB Snatches, and Run

by | May 28, 2015 | WOD

Thursday! Strength: 12:00 to work up to 1RM Power Snatch (or Hang Power Snatch)! CF Light: 12:00 AMRAP! 15 KB High Pulls #44+/25+ 12 Ring Rows 10 Alt. Split Jumps (12 Alt. Lunges) 100 M Run Met Con: 15:00 Clock! E: 3RFT! Buy In: 200 M Run! 20 Alt. DB Snatches #45/35...

1 rep max Hang Clean, Deadlift EMOM, BB Complex Met-Con

by | May 27, 2015 | WOD

Wednesday! A) 10:00 to work up to a 1RM Hang Clean (HPC)! Suggested starting weight: E: #115/75 RX: #95/65 M/S: #85/55 Rest 2:00! B) 10:00 EMOM: 8 DL E: #225/165 RX: #205/155 M/S: #185/135 Rest 2:00! C) 10:00 Clock! E: 3RFT! BB Complex: 6 sets… 1 Hang Power...

Split Jerks and S2O Met-Con!

by | May 26, 2015 | WOD

Tuesday! Strength: (12:00) 2 rep AHAP Split Jerk (progressively loading from the rack) *Alternative: 2 rep AHAP PJ! CF Light: 12:00 AMRAP! 250 M Row (5/6) 25 G2O #35/25 BP 100 M Run Met Con: 12:00 AMRAP! *Goal: 5R+! E: 50 Dubs 15 S2O #135/95 25 Hollow Rocks RX: 35...