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

10/25/2016

Dead- Stop Front Squats (5×1 @90% )

*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 !!!!.
*Complete a set every 1:15 *

Metcon (Time)

4 Rounds
25 HSPU
25 KB Swings (53/35)
25 Box Jumps (24/20)

Posted in WOD

10/24/2016

Metcon (Weight)

Barbell Complex
– Work up to a Heavy Set –
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
* Unbroken, the barbell never leaves the athlete’s hands until all the lifts and reps are completed *
15 mins

Metcon (Time)

For Time:
50/35 Cal. Assault Bike
30 Thrusters (75/55)
10 Muscle Ups
* 7 min Time Cap *

Posted in WOD

10/19/2016

Dead- Stop Front Squats (5×2 @85% )

*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 !!!!.
*Complete a set every 1:45*

Metcon (5 Rounds for reps)

Every 5 mins (5rds)
Max Unbroken Deadlifts (275/185)
Max Unbroken Push Ups
* Record total for each round *
Deadlifts are Touch and Go, you can rest at the top of the rep but not the bottom. Push up standard is same as Deadlift. As soon as the Deadlift is complete you immediately go into push ups….No more then 15secs of Rest between movements.

Posted in WOD