09/12/2016

Dead- Stop Front Squats (Heavy Single (12 mins))

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.

Metcon (Time)

For Time:
100 Double Unders
25 Toes to Bar
25 Deadlifts (225/155)
50 Box Jump Overs (24/20)

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

Posted in WOD

09/08/2016

Dead- Stop Front Squats (Heavy Double (12 mins))

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.

Metcon (AMRAP – Reps)

Tabata (8rds Each)
Bench Press (135/95)
-Rest 4 mins-
Tabata
Ring Rows *
* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

Posted in WOD

09/07/2016

Metcon (Time)

20-18-16-14-12-10-8-6-4-2
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Power Snatch (185/135)

Skills

3 Rounds NOT for time:
5 – turkish get-ups with KB on each side.
Between each round perform 50 DU’s or 100 singles. (use time to practice double under’s if they need work)

Posted in WOD