WOD

OLYMPIC LIFTING Power Clean + Hang Squat Clean + Jerk (5×2 climbing)   METCON Every 3 min for 15 min: 21 Box Jump Overs 24/20″... Read More

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 6; then 2×6 @ 95%) 95% of heavy 6 A2: Single Arm KB Upright... Read More

STRENGTH Front Squat (3 sets to build to heavy 6; then 2×6 @ 95%) 95% of heavy 6   METCON Death By Calorie Row: Begin... Read More

SKILL 10 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips – Kips with knees up – Hips over fence drill... Read More

STRENGTH 4 rds NFT: 15 MB Knee Tucks (https://www.youtube.com/watch?v=GPuxlff96CI) 10 each S/L V-Ups 15-30s each S/A Plank 10-20s each Star Side Plank (https://www.youtube.com/watch?v=5oB44pBFIVE)   METCON... Read More

OLYMPIC LIFTING Power Snatch + Hang Squat Snatch (5×2 climbing) From above the knee   STRENGTH Snatch Pull (5×3 @ 90% of 1RM Snatch)  ... Read More

METCON Regionals 2017 Workout 3 Modified FT: 40 Alt. S/A DB OH Lunges 50/35# 100 Double Unders 50 Wall Balls 20/14# 10 Rope Climbs 50... Read More

METCON (3 Rounds for reps) AMRAP 10 @ conversational pace: 200m Filly Carry (moderate weight) 200m Run 40 sec Side Plank Hold each side 60... Read More

STRENGTH Superset as you build in weight on each movement A1: Bench Press (20 min to find 1RM) A2: Bent Over Row (20 min to... Read More

STRENGTH Deadlift (15 min to find 1RM)   METCON 10-1 Deadlifts @ 60% of 1RM *10 Sit Ups after every round*