10/28/2016

Metcon (Time)

For Time:
50 Cal. Assault Bike
50 GHD’s
10 Rope Climbs (15ft)
40 Cal. Assault Bike
40 GHD’s
8 Rope Climbs (15ft)
30 Cal. Assault Bike
30 GHD’s
6 Rope Climbs (15ft)
20 Cal. Assault Bike
20 GHD’s
4 Rope Climbs (15ft)
10 Cal. Assault Bike
10 GHD’s
2 Rope Climbs (15ft)

Posted in WOD

10/27/2016

Hang Power Clean (7×1 @80% of 1RM)

*Perform a set every :45 secs , If you have done this before then add 5lbs *

Metcon (Time)

3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees
* 5min Time Cap *

Rest 3 minutes

Metcon (Time)

3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees
* 5min Time Cap *

Posted in WOD

10/26/2016

Metcon (Time)

1000m Row
– Rest 3 mins –
8x250m Row
– 30 sec rest after each row –
1000m Row

Accessory Work

“Pull Up Complex”
5 rds
5 Strict Pull Ups
5 Kipping Pull Ups
5 Butterfly Pull Ups
5 Chest to Bar Pull Ups
– Goal is Unbroken straight through, scale reps if needed

* Rest as needed b/t rds

Posted in WOD