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Recent Posts

STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-11.30.17

November 30, 2017

STRENGTH

 

Pendlay Row

4x10

 

8 Ring Rows between sets 

2x1x2 Count 

Example 2 sec pull x 1 sec hold x 2 sec release. 

 

METCON 

 

5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike/Row
Rest 1:00 between rounds

Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds. 

 

 

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