50’s

by | Mar 19, 2016 | WOD

Saturday! Met Con: Never Ending Chipper (35:00)! E: 50 Calories: AD Bike! 50 Box Jumps “24/20 50 DB Thrusters #45/35 50 Hollow Rocks 50 Dubs 500 M Run RX: 50 Box Jumps “24/20 50 DB Thrusters #35/25 50 Calories: AD Bike! 50 Hollow Rocks 50 Dubs 500 M Run...

Run, Cleans, and Dubs

by | Mar 17, 2016 | WOD

THURSDAY! MET CON: For Time (25:00) E: 800 M Run 25 Power Cleans #155/105 100 Dubs 25 Hang Power Cleans 100 Dubs 800 M Run RX: 800 M Run 25 Power Cleans #115/85 75 Dubs 25 Hang Power Cleans 75 Dubs 800 M Run M/S: 400 M Run 25 Power Cleans #105/75 (25 KB SDL High Pulls...

Overhead Squats, C2B, and Burpees

by | Mar 16, 2016 | WOD

WEDNESDAY! STRENGTH: (15:00) OHS! 3 Rep Heavy Overhead Squats with a 3 sec pause (at the bottom). SCALE DOWN OPTION: OHS skill work or 3 Rep Heavy Front Squats with a 3 sec pause (at the bottom). Pause is optional. STRENGTH ALTERNATIVE: 25 Dubs (65 Singles) 12 DB FS...

Deadlifts, S2O, Pistols, and Ring Dips

by | Mar 15, 2016 | WOD

TUESDAY! STRENGTH: Deadlifts! Take 90% of your 1 Rep MAX DL and perform the following: 5@65% 5@75% 5+ (AMRAP) @85% SCALE DOWN OPTION: 5 Rep Heavy Deadlift! STRENGTH ALTERNATIVE: 12/10 Calories: Bike! 12 Deadlifts #135/95 30 Alt Plank Hold Shoulder Taps! 10 Double Knee...

Clean & Jerk and Alt. EMOM

by | Mar 14, 2016 | WOD

MOTIVATING MONDAY! STRENGTH: (15:00) Clean & Jerk! Work up to a heavy set for the day. If you hit your MAX prior to the 12:00 mark drop down and do 1 rep at 90% and at 1 at 80%. SCALE DOWN OPTION: Work up to a 1 rep heavy Power Clean + S2O! STRENGTH ALTERNATIVE:...