Today: 5 Rounds 7 Thrusters (135,95) 2 Rope Climbs
Dan Broughton
Friday Dec 16th
Today: Every minute on the minute for 5 mins: 25 situps Every minute on the minute for 5 mins: 30 lunges Every minute on the minute for 5 mins: 10 burpees
Thursday, Dec 15th
Today: 15-20 for Pull-up mechanics. A better strict and/or kipping pull-up METCON: AMRAP in 12 minutes of 100 Double unders Row 1000 12 Strict Pull-ups *for those with good strict pull-ups scale up to ring muscle-ups.
Weds, Dec 14th
Today: 15 minutes to establish a heavy Snatch METCON: EMOM for 12 minutes @70 of previously established snatch permorm 1 Power Snatch 1 Snatch 1 Overhead Squat
Weds December 14th
Today: 3 Rounds: 20 jumping lunges, 20 jumping squats
Tuesday, Dec 13th
Today: 10-15 Minutes Handstand and handstand push-up practice METCON 4 Rounds for quality of movement of: :30 Max Effort Handstand Pushups (Kipping or strict) :30 Rest :30 Max Effort V-Ups :30 Rest :30 Max ring dip hold *hold at top… Read more »
Monday, Dec 12th
Today: Strength: Back Squat 6×3 at 85% of 1Rm METCON: 3 Rounds for total reps of: 1:00 ME power cleans 185/125 (drop each rep) 1:00 ME toes to bar 1:00 ME wall balls 1:00 rest
Monday Dec 12th
Today: 50-40-30-20-10 tuck jumps, situps
Sat Dec 10th
Today: Invisible Fran”21-15-9 of squats and push ups for time Run 1 mile for time
Saturday, Dec 10th
Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00… Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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