TODAY'S WOD

September 26, 2020

Saturday Partner WOD!

5 Rounds Each: (alternate rounds till 10 completed)

  - 15/12 Cal Row/Ski

  - 9 x DB Deadlifts

  - 7 x DB Hang Cleans

  - 5 x DB STOH

5 Rounds Each: (alternate movements till 5 rounds each completed)

  - 400m Run

  - 12 x Burpee Box Jumps (split)

September 24, 2020

Strength/Skill: 10m EMOM

  - 3 x Squat Clean: try to add weight each minute!

Metcon:

  - 4 x 500m Row/Ski (rest 1:1)

Cash-out: 75 x Medball Sit-ups

September 24, 2020

Strength/Skill:

  - Handstand Skill Work

Metcon: 5 Rounds

  - 400m Run

  - 15 x Ring Dips

  - 15 x Sit-ups (GHDs)

September 23, 2020

Strength/Skill:

  - Deadlift: 4x3 @80%

Metcon:

  Buy-in: 50/40 Cal Bike

  5 Rounds

  - 7 x Deadlifts (225/155)

  - 12 x Wallballs

  - 1 x Rope Climbs

  Cash-out: 400m Run

September 21, 2020

Strength/Skill:

  - 5 Sets: 1 x Push Jerk + 1 x Split Jerk (Start at 75% and try to add weight)

Metcon: 15m EMOM

  - 15 x DB Push Press (50/35)

  - 12 x T2B

  - 12 x Burpee-Box Jumps

Cash-out: 3x

  - 12 x Y's and T's

  - 25 x Face Pulls

  - 45s Handstand Hold

September 21, 2020

Strength/Skill:

  - Back Squat: 5/5/5/3/3 (start at 75%)

Metcon: 3 Rounds

  - 500m Row

  - 25 x Back Squats (135/95)

  - 70 x Double Unders

Cash-out: 2 sets of max T2B

September 19, 2020

Saturday Partner WOD!!

Teams of 2: 2 Rounds

  30 x Hang Clean & Jerk (135/95)

  40 x T2B

  50 x Burpee Box Jumps

  60y OH DB Lunge

  150 x Double Unders

September 18, 2020

Strength/Skill: Find a max complex!

  - 1 x Snatch + 2 x OH Squat

Metcon: 5 Rounds (3m on/1m rest)

  - 3 x Power Snatch (115/75)

  - 6 x Push-ups

  - 9 x Air Squats

September 17, 2020

Strength/Skill:

  - Pull-up Skill Work

Metcon: 25m AMRAP

  - 20/15 Cal Row

  - 20/15 Cal Ski

  - 20/15 Cal Bike Erg

  - 15 x Hollow Rocks

September 15, 2020

Strength/Skill: Superset

  - Deadlift: 4x2 start at 75% and try to add weight each set  

  - High Box Jumps: 4x5

  Complete box jumps IMMEDIATELY after deadlifts

Metcon: 7 Rnds

  - 12/10 Cal Hellbike

  - 8 x DB Snatch (70/50)

  - 8 x DB Goblet Squat

  - 8 x Burpee-over-DB

  Rest 1m Between

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