WOD

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15
Jan

Simple and Plain

With a Partner:

AMRAP in 7 Minutes:

Ground to Overhead (135/95) – partner must hold a slam ball overhead for reps to count

Rest 2 Minutes:

AMRAP in 10 Minutes (relay style)

5 Pullups

7 Thrusters

9 Push-ups

Rest 2 Minutes

AMRAP in 10 Minutes (split up anyway)

15 Wall Balls

30 Double Unders

Rest 2 Minutes:

AMRAP in 5 Minutes:

Accumulate as many 100 meter runs as possible while carrying slam ball.  Alternate 100 meter runs with partner.

 

14
Jan

Simple as Whistling Dixie

SKILL – Muscle Ups

STRENGTH – Bench Press 10-8-6-4-2

In between sets, perform 3 strict pull-ups.

METCON – 10 Rounds

3 Shoulder to Overhead (115/85)

6 Deadlifts (115/85)

9 Ball Slams

13
Jan

Imageless Field

SKILL – Handstands

STRENGTH – 5 sets of 2 reps of the following complex

1 Power Clean (with pause at knee)

1 Hang Clean (Full squat)

1 Full Clean

METCON- 21-15-9

Full Cleans (115/85)

Bar Facing Burpees

12
Jan

Sasquatch Feet

SKILL – Rowing

STRENGTH – Front Squat

6 sets of 3.  Work at 80% of your 1 rep max.

METCON –

Every Minute on the Minute for 15 Minutes (RX/RX-1, RX-2):

Alternate between:

Row for calories (20/16, 18/14 or 16/12)

7 Box Jumps/7 pull-ups/7 pushups (scale to 6,6,6 or 5,5,5)

Weighted Lunges (30 steps, 25 steps, 20 Steps)

11
Jan

Wind is Calling

SKILL – Toes to Bar

STRENGTH – Push Jerk 5-5-5-5-5

Try to increase weight each set.

METCON – 3 Rounds (3:00 work/3:00 rest)

Equal work to rest means push hard!

RX – Ascending ladder (3,3,6,6,9,9…)

Thruster (95/65)

Toes to Bar

RX-1 Ascending ladder (2,2,4,4,6,6…)

RX-2 Ascending ladder (1,1,2,2,3,3…)