Skill/Strength: (20 Minutes to Complete) 500 m Row 7×7 Strict Pull Ups MetCon: “DT” 5RFT 12 DL (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy...Read More
SKILL: (20 Min) Rope Climbs MetCon: 20 MIN Partner AMRAP 20 Partner Med Ball Squat Tosses (5 yards apart) (20/14) 30 Partner Med Ball Sit Ups 400 m Med Ball Partner Run *If Med Ball Hits the ground during Med Ball Squat Tosses both partners must complete 10 Burpees each:)Read More
STRENGTH: (16 MIN) E2MOM @ 80% of PC 1 Power Clean + 2 Front Squats + 1 Split Jerk 1-1-1-1-1-1-1-1 MetCon: For Time Buy In: 14 C and J (135/95) 7 Rounds of: 5 C2B Pul Ups 10 HRPU 15 Jumping Squats Cash Out: 14 C and J (135/95)Read More
STRENGTH: (17 MINUTES) OHS 4X3 @ 80% 2X2 @ 90% MetCon: For Time 21-15-9 Back Squats (115/75) KBS (53/35) @ 7 Min 4RFT 5 Bar Facing Burpees 20 Mountain ClimbersRead More
SKILL/STRENGTH: 30 Minute Skill Total L sit- 3 X ME (On Rings or Progression) (10 Minutes) Hand Stand Walk Max Effort/Hand Stand Hold- 3 x 30 sec (10 Minutes) Max Height Box Jump (10 Minutes to establish) MetCon: For Time 30 Cal Row 30 T2B 30 Burpees 30 Sit Ups 30 KB Thrusters (35/18) 300...Read More
STRENGTH: (18 min) Push Press 4×3 @ 80% 2×2 @ 90% MetCon: For Time 4 individually timed rounds with 1 minute rest between each round 8 Power Snatch (135/95) 16 Pull Ups 32 DU/64 SU Read More
STRENGTH: (20 MIN) Back Squat 4×3 @ 80% 2×2 @ 90% MetCon: 10RFT 3 DL (225/155) 6 Box Jumps (30/24) 9 WB (20/14) *With remainder of time roll out and/or work on weaknessesRead More
STRENGTH: (20 Minutes) Split Jerk 2-2-2-2-2-2 work up to heavy double (85-90%) *if you are competing this saturday work up to 60% and work on technique MetCon: For Time 21-18-15-12-9-6-3 Back Rack Lunge (95/65) Push Press (95/65) *200 m run between each roundRead More
STRENGTH: SNATCH COMPLEX (12 Minutes to Complete) 1 Power Snatch @ 1 Snatch Balance @ 55-60% of Power Snatch 1-1-1-1-1 FRONT SQUAT (8 Minutes to Complete) E2MOM (12×1) 4 X 3 70% MetCon: Partner WOD 12 MIN AMRAP 2 Thrusters (135/95) 6 Burpees to plate (45#) *One partner works while other rests. Tag partner when...Read More
