July 1, 2016

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METCON
4 rounds for time of:
400 meter run
5 muscle-ups (Int. 7 chest to bar pull-ups)
15 kettlebell swings 70/53# (Int. 53/35)

Post time to comments.

June 30, 2016

12970828_1027584857330095_339443025095054326_o-580x387STRENGTH
EMOTM for 5 minutes of:
6 touch and go deadlifts at 70% of your 1RM

METCON
For time:
600 meter run
30 over the bar burpees
30 hang cleans 115/73# (Int. 75/53)
400 meter run
20 over the bar burpees
20 hang cleans 135/93# (Int. 95/63)
200 meter run
10 over the bar burpees
10 hang cleans 155/103# (Int. 115/73)

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June 29, 2016

12549104_10207232677288322_8848916605828577453_n

STRENGTH
Back Squat (final week):
3 reps at 65% of your 1RM
3 reps at 75%
2 reps at 85%
1 rep at 95%
1 rep at 100% (Please do not go over 100%–we will be retesting for a new 1RM next week)

METCON
AMRAP 12 minutes of:
5 power snatches (Use the weight you successfully completed for 3 reps on 6/22/16)
10 overhead squats
30 double unders

Post rounds and reps to comments

June 28, 2016

12961237_1027586477329933_7108525851228460886_o

STRENGTH
Spend 15 minutes building up to a heavy 1 rep power clean
*This does not have to be a max, but if you are feeling good, go for it!

METCON
3 rounds for time of:
400 meter run
25 box jump overs 24/20″
15 shoulder to overhead 135/93# (Int. 95/63, Adv. 185/123)

Compare power clean to 6/21/16.
Post load and time to comments.

June 27, 2016

10287018_10205600292438404_5831350918336361468_oSTRENGTH
EMOTM for 14 minutes of:
Minute 1:  3 bench presses at 85% of your 1RM
Minute 2:  5 strict tempo pull-ups (3 second descent)

METCON
For time:
40 wall balls 20/14#, 10/9′
20 toes to bar
40 pistols, alternating
20 toes to bar
40 wall balls

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June 26, 2016

12631492_10153819740195750_1527481648191208734_nSTRENGTH
Hang squat clean 3-3-3-3-3 reps
*You will have 15 minutes.

METCON
3 rounds for time of:
21 kettlebell swings 53/35#
15 calorie row
9 burpee pull-ups

Compare hang squat clean 3RM to 9/15/14.
Post load and time to comments.

June 25, 2016

12552674_10101827289579207_5343831136717192115_nMETCON:  PARTNER WOD-TEAMS OF 2
“Broomstick Mile”
For time, using an unloaded barbell 45/33# and completing in sync with your partner:
25 back squats
25 front squats
25 overhead squats
400 meter run
25 strict press
25 push press
25 push jerks
400 meter run
50 front rack lunges
400 meter run
50 hang power snatch
400 meter run

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June 24, 2016

12509539_10207232669208120_7349045781366094317_nMETCON
EMOTM for 20 minutes of:
Minute 1:  1 rope climb (legless if possible) or 3 muscle-ups or 5 strict pull-ups
*Whatever you choose, stay with for the entire workout.
Minute 2:  40 double unders

Post results to comments.

June 23, 2016

12631322_10207232668408100_8086453591453979908_nSTRENGTH
Back Squat (week 11 of 12):
3 reps at 65% of your 1RM
3 reps at 75%
2 reps at 85%
1 rep at 95%

METCON
For time:
1000 meter row
30 chest to bar pull-ups
30 deadlifts 225/153#
30 handstand push-ups (Adv. 4/2″ deficit)
*14 minute time cap

Post time to comments.

June 22, 2016

wheelbarrowSTRENGTH
EMOTM for 10 minutes of:
3 touch and go power snatches

METCON
5 rounds for reps of:
1 minute max effort burpee box jump overs 24/20″
1 minute max effort toes to bar
1 minute max effort overhead squats 135/93# (Int. 95/63)
1 minute rest

Post max load and total reps to comments.