WOD

Monday 3-12-18

1. Buy In 5×3 Squat Clean Drop and Reset (Start around 80%) Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets 2. Metcon 4 Rounds: 20 Wallballs 20/14lbs 15 Ab Mat Sit-Ups GPP:GHD 10 Push-Ups GPP:HSPU [button...

Thursday 3-8-18

1. Buy In SPLIT Jerk 3×3 – Moderate, Heavy, Moderate. No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets. 2. Metcon 5 Rounds 12 Kettlebell Swings 53/35lbs 15/10 Calories...

Wednesday 3-7-18

1. Buy In EMOM 10 Minutes: 1 Squat Clean and Jerk @ 80% of your 1RM For the first 5 rounds, keep weight at 80%. You may make slight jumps in weight on the second 5 rounds as long as form does not break down. No Fails. 2. Metcon AMRAP 18:00 Run 200m 9 Thrusters...

Tuesday 3-6-18

1. Buy In Back Squat 5×3 (Start around 85%) Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets. 2. Metcon For Time 24 Sumo DLHP 75/55lbs 12 Kipping Handstand Push-Ups 18 Sumo DLHP 9 Handstand Push-Ups 12 Sumo DLHP 6 Handstand Push-Ups 6...

Thursday 3-1-18

1. Buy In Zero Bounce Deadlift 3×10 These reps are touch and go, but the eccentric loading portion should be slow and controlled. Once the plates gently touch the floor on both sides, Deadlift the bar back up. First set can be around 50% 2. Metcon 5 Rounds: Bike 10/8...

Wednesday 2-28-18

1. Buy In EMOM 10:00 1 Snatch @ 65-75% of your 1RM. This is about moving well. Your first rep should be at 65% and then you can increase if the rep is perfect. Treat each rep like it is a 1RM lift. 2. Metcon “Jackie” For Time: Row 1k 50 Thrusters 45/35lbs 30 Pull Ups...

Tuesday 2-27-18

1.  Buy In Back Squat 1×5 @ 72.5% 1×4 @ 77.5% 1×3 @ 82.5% Make sure you are really loose and ready to go before your working sets. Stand each squat up as fast as you possibly can. 2. Metcon AMRAP 20 Minutes: Row 500m/Bike 1200 KM 20 GHD Sit-Ups 10 Overhead Squats...

Monday – 2-25-18

1. Buy In 6×2 Squat Clean Drop and Reset (Start around 70%) 15 Min (No more than 2 min rest between sets) Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets. 2. Metcon AMRAP 12 Minutes: 10 Hang Power Cleans 115/75lbs 10 Front Squats...

Thursday – 2-22-18

1. Buy In 3×3 Push Jerk – Moderate, Heavy, Moderate. No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets 2. Metcon 4 Rounds: Row 300/200m 40 Double Unders 10 GHD Sit Ups...

Wednesday – 2-21-18

1. Buy In EMOM 10:00 1 Snatch @ 65-70% of your 1RM. This is about moving well. Your first rep should be at 65% and then you can increase if the rep is perfect. Treat each rep like it is a 1RM lift. 2. Metcon AMRAP 20:00 12 Push Press 75/55lbs 12 Front Squat 75/55 lbs...

Tuesday – 2-20-18

1. Buy In Back Squat 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% Make sure you are really loose and ready to go before your working sets. Stand each squat up as fast as you possibly can. 2. Metcon 4 Rounds: 21 Kettlebell Swings 53/35lbs 15/12 CAL Bike Try to keep the Swings...

Monday – 2-19-18

1. Buy In 5×3 Squat Clean Drop and Reset (Start around 65%) Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets. 2. Metcon AMRAP 12:00 20 Box Jump Overs 24/20" 15 Pull-Ups GPP:CTB 10 Clean and Jerks 95/65lbs GPP:135/92lbs Get a smooth...

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