11/11/2016

Metcon (Time)

” True Grit ”
For Time:
2000m Row
– Every minute complete –
” Death by Thrusters “(95/65)
*At the 1 min mark, get off the rower and complete 1 Thruster. At the 2 min mark get off the rower and complete 2 Thrusters, and so on until you complete the 2k row*
15 min Time Cap

Posted in WOD

11/08/2016

Metcon (AMRAP – Rounds and Reps)

10 min Amrap
15 Box Jumps (24/20)
15 Slam Ball (50/30)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

10 min Amrap
15 GHD’s
15 Deficit Push Ups (45/25)

Accessory Work

4 Rds
10 Sots Press (Front Rack)
10 Barbell Sit Ups (https://www.youtube.com/watch?v=sao0TyMIhjE)

Posted in WOD