WOD

October 27, 2021

20211027 Back Squat (Establish a 5-RM for today) Metcon (Time) 3 RFT 20/16 Calorie Echo Bike 20 Double Dumbbell Front Rack Lunge L1: 50/35 L2: 40/25 L3: 35/20 Target Time: 9-11 minutes Time Cap: 13 minutes

October 26, 2021

20211026 Overhead Squat (4 X 5 @ 75%) Metcon (Time) 21/7 – 15/5 – 9/3 Deadlift Box Around-The-World L1: 225/145 L2: 185/125 L3: 155/105 TARGET SCORE Target Time each set: sub 7 minutes Time Cap each set: 10 minutes

October 25, 2021

102521 Strength Push Jerk (Build to a 5RM) Metcon Metcon (Time) For time: 20 Burpee Box Jump Overs (24"/20") 25/20 Calorie Row 30 Snatch (95/65) 25/20 Calorie Row 20 Burpee Box Jump Overs (24"/20") 10′ Cap L1 = As written L2 = 75/55# Barbell L3 = 45/35#, 20/15 Cal Row, 15 Burpee Box Jumps

October 23, 2021

10.23.21 Metcon (AMRAP – Reps) 8 minute AMRAP 4-8-12-16-20… Bike Calories Burpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP 4-8-12-16-20… Calorie Row Single Leg V-Ups -rest 2 minutes- AMRAP 4 minutes 4-8-12-16-20… Calorie Ski Power Cleans L1 = 185/125# L2 = 155/105# L3 = 95/65#

October 22, 2021

10.22.21 Hang Power Clean (5×3 @ 80%) Metcon (Time) For Time 15 Back Rack Walking Lunge (115/80) 20 Back Squats (115/80) 3 Box around the world (or 50Ft HS Walk) – rest 1:00- 15 Overhead Walking Lunge (115/80) 20 Overhead Squats (115/80) 3 Box Around the world ( or 50ft HS Walk)

October 21, 2021

102121 Metcon Metcon (Time) "Miracle Mile" (since we didn’t do this last week) 400m Plate Run (45/25#) 400m Double DB Farmers Carry 400m Single DB Overhead Carry (alternate hands as needed) 400m Single DB Front Rack Carry (have to hold the DB with 2 hands in front of your body DB waiter curl style, like …

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October 20, 2021

102121 Strength Front Squat (5 x 5 @ 75%) Conditioning Metcon (Time) 2 sets 25 Wall Balls 20/16 Calorie Echo Bike 15 Dumbbell Snatches -Rest 3 Minutes b/t sets- L1 = 20/14# Ball, 50/35# DB L2 = 20/14# Ball, 35/20# DB L3 = 16/10# Ball, 20/15# DB, 15/10 Bike Cals TARGET SCORE Target Time each …

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October 19, 2021

101921 Strength Hang Power Snatch (5 x 2 @ 85%) Conditioning Metcon (Time) 40-30-20-10 Cal Row Hand Release Push-Up Notes TARGET SCORE Target Time: 6-7 minutes Time Cap: 9 minutes STIMULUS and GOALS How to Pace: GRIND. The push up volume will likely add up, but there is no reason to stop moving on the …

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October 18, 2021

101821 Metcon Metcon (AMRAP – Rounds and Reps) 20-minute AMRAP 8 Dumbbell Thrusters 12 Toes To Bar 48 Double Unders or 120 singles L1 = 50/35# L2 = 35/20# L3 = 20/15# TARGET SCORE Target Rounds: 15+ Minimum Rounds before scaling: 10 STIMULUS and GOALS How to Pace: STEADY. This Open workout is all about …

October 18, 2021 Read More »