WOD WOD, December 31, 2018
WHITTEN Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 Paired or Individual
SEE EVENTWOD WOD, December 29, 2018
Open WOD 13.2 – PAIRED Metcon (AMRAP – Rounds and Reps) OPEN WOD 13.2 PAIRED AMRAP in 20 5 x S2OH 52.5/35kg 10 x DL 52.5/25kg 15 x Box Jump 24/20" Round 4 Round with buddy Options : Reduce load – all should be unbroken
SEE EVENTWOD WOD, December 28, 2018
Machined Metcon CONDITIONING EMOM x 24 : 4 Sets Minute 1 : 15/12 x Cal Row Minute 2 : 30 Second rack hold 2 x 20/12kg bells Minute 3 : 15/12 x Cal Ski Minute 4 : 30 Second Dball Hold 55/35kg Minute 5 : 15/12 x Cal Bike Minute 6 : Full rest *Each…
SEE EVENTWOD WOD, December 27, 2018
Pot Luck Gymnastics Skill – Chest 2 Bar Pull up – strict 12 Minute cap 6 x 3 Weighted Body weight Band Assist Metcon (Time) 3 Rounds for time Run 200m 21 x Wall Ball 9/6kg 18 x DB snatch 22.5/15kg 15 x Toes 2 Bar OPTIONS
SEE EVENTWOD WOD, December 24, 2018
“The Chief” Warm-up Shoulder Prep Barbell Tech Shoulder Press (Weight) Every 2.00 x 6 Sets 3-2-1-1-1-1 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles OPTIONS: BB: Reduce Load PU : Ab Mat / Worm
SEE EVENTWOD WOD, December 22, 2018
CHAMBER IN HOUSE COMP Metcon (AMRAP – Rounds and Reps) WOD 1: AMRAP 9 Partner 1 : 12 air squats to med ball 9 knee raises 6 burpees onto 20kg plate Partner 2 : 50 single skips Flow: 3,2,1, go, partner 1 will work through 12 air squats to med ball + 9 knee raises…
SEE EVENTWOD WOD, December 21, 2018
Test the Chest Warm-up 3 Sets of 5 x Sum stance Inchworms 10 x Shoulder Taps 5 x T Spine rotations 10 x Alt Scorpions Bench Press (Weight) Every 2:15 x 7 Sets 3-2-2-1-1-1-1 *After each set : 8-10 x Banded Pull apart Metcon (Time) 3RFT 15 Minute cap 21 x Ab Mat Sit Ups…
SEE EVENTWOD WOD, December 20, 2018
Double Trouble Back Squat (Weight) Back Squat to 2RM Rotating EMOM x 21 ( 7 Sets ) Minute 1 : Back Squat Minute 2 : Rope Play – Dile in for Saturday Minute 3 : REST Set 1 : 5 Reps @ 50 % of most recent 1RM Set 2 : 3 Reps @ 60…
SEE EVENTOlympic Weightlifting WOD, December 20, 2018
OLY CLUB Warm-up A) Difabio MOB and FLow B) EMOM x 5 3 Position Muscle Snatch Plus 3 x Snatch Balance *All wth empty bar Snatch (Weight) 20 Minute Open cap SNATCH MAX OUT 3-2-2-1-1-1-1-1 Power Snatch (Weight) Back Squat (Weight) E2:30 x 5 2-2-2-2-2
SEE EVENTWOD WOD, December 19, 2018
Gone in 60 Seconds Metcon (AMRAP – Reps) 3 Rounds for For total Reps 60 Second Row for cals 60 Second Rest 60 Second Dubz for reps 60 Second Rest 60 Second DB snatch 22.5/15kg for reps 2 Minute Rest Score equals total reps accumulated SET UP CONGA LINE STYLE – ALL START ON ROW…
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