WOD

Cycle 7 Week 3 Day 3

Cycle 7 Week 3 Day 3

1. Warm-up 2. Strength Push Jerk – 5×4 @ 75% of your 1RM 3. Interval 21 Bar Facing Burpees 3 Squat Cleans (165#/115#) Rest :60 18 Bar Facing Burpees 3 Squat Cleans Rest :60 15 Bar Facing Burpees 3 Squat Cleans Rest :60 12 Bar Facing Burpees 3 Squat Cleans Rest :60 9...

2017 Cycle 3 – Week 4 Day 3

    1. Warm-up Floss Elbow/Bicep THEN 4 Steady Rounds: 10 Dumbbell Push Press 15 Calorie Row 2. Met-Con AMRAP 10 Minutes: 6 Strict Handstand Push-Ups 8 Squat Snatch 115/75lbs 10 Calorie Ski 3. Strength Push Jerk – 5×4 @ 75% of your 1RM 4. Bitch Work 21...
Cycle 7 Week 3 Day 2

Cycle 7 Week 3 Day 2

1. Warm-up 2. Bitch Work 5 Rounds: 60 Double Unders Rest 1:1 3. OLY 5 Rounds- Max Reps :45sec Power Cleans @ 75% 3:15 rest 4. Interval AMRAP 20 Minutes: Run 200m 6 Power Snatch 155/105lbs 1 Max Set Kipping Handstand Push-Ups Rest :60        ...

2017 Cycle 3 – Week 4 Day 2

  1. Warm-up Floss Hips THEN 3 Steady Rounds: 10 Light Good Mornings Row 500m 2. Interval AMRAP 20 Minutes: Run 200m 6 Power Snatch 155/105lbs 1 Max Set Kipping Handstand Push-Ups Rest :60 3. OLY Every :90 for 9 Minutes: 2 Misfit Snatch Complex @ 70%+ of 1RM You...
Cycle 7 Week 4 Day 1

Cycle 7 Week 4 Day 1

1. Warm-up 2. Strength Back Squat- 5×5 @ 90% of your 5RM. 3. Met-Con- 20 Min AMRAP Open WOD 16.1 25ft Overhead Walking Lunge 95/65lbs 8 Bar Facing Burpees 25ft Overhead Walking Lunge 8 Chest to Bar Pull-Ups...

2017 Cycle 3 – Week 4 Day 1

  1. Warm-up Floss Shoulder THEN 4 Steady Rounds: Bike 15 Calories 15 Push-Ups 2. Strength Back Squat- 5×5 @ 90% of your 5RM. 3. Met-Con Open WOD 16.1 25ft Overhead Walking Lunge 95/65lbs 8 Bar Facing Burpees 25ft Overhead Walking Lunge 8 Chest to Bar Pull-Ups 4....
Cycle 7 Week 3 Day 5

Cycle 7 Week 3 Day 5

1. Warm-up 3 Steady Rounds: 12 Overhead Walking Lunge Steps w/ a single Dumbbell Run 200m 2. Strength Find a new 5RM Back Squat 3. Met-Con AMRAP 15 Minutes: Row 300m 15 Toes to Bar 15 Box Jump Overs 24/20″ 4. Extra Credit 5x 20 sec L-Sit Holds 50m Sled Push 1 Min Rest...

2017 Cycle 3 – Week 3 Day 4

  1. Warm-up Floss Ankles THEN 3 Steady Rounds: 12 Overhead Walking Lunge Steps w/ a single Dumbbell Run 200m 2. Strength Find a new 5RM Back Squat 3. Interval EMOM Until Failure: 10 Strict Chest To Bar Pull Ups 10 Thrusters 135/95lbs Alternate Movements 20...

Cycle 7 Week 3 Day 4

  1. Warm-up 2. Weightlifting Snatch Complex @70% Squat Clean-OH Squat-Hang Squat Clean-OH Squat 10 Min EMOM 3. Skills Butterfly Pull Up/Kipling Pull Up 4. Metcon 800m Run-Cash in 3 Rounds 50 Sit Ups 25 KB Swings 50 Wall Balls 800m Run-Cash...
Cycle 7 Week 3 Day 3

Cycle 7 Week 3 Day 3

1. Warm-up 2. Skill 3 Rounds: 20 Hollow Rocks 20 Supermans 3. Strength Push Jerk – 5×5 @ 70% of your 1RM 4.Interval 3 Rounds: AMRAP 3 Minutes 8 “Heavy” Dumbbell Power Snatch 6 Ring Dips Rest :90 (Do not need to alternate arms on...

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