Today's WOD
Sunday Funday
Metcon (AMRAP - Reps)
Teams of 3
Each completes 10 Rounds:
250m/200m Row
Power Clean and Jerk (135/95) penalty for every second over :45
*score is total rounds completed without penalty*
Each completes 10 Rounds:
250m/200m Row
Power Clean and Jerk (135/95) penalty for every second over :45
*score is total rounds completed without penalty*
Sub if there are more than 6 teams:
1. 15/12 calories assault bike
2. 200m run
1. 15/12 calories assault bike
2. 200m run
Past wods
Saturday 5.26
Metcon (AMRAP - Reps)
12 minute running clock to build to a heavy squat clean then:
20 min clock:
EMOM x 10
1- 8 Burpee over bar
2- 2 Squat Cleans @ 80% of your single
EMOM x 10
1- 40 Double Unders
2- 2 Squat Cleans @ 80% of your single
20 min clock:
EMOM x 10
1- 8 Burpee over bar
2- 2 Squat Cleans @ 80% of your single
EMOM x 10
1- 40 Double Unders
2- 2 Squat Cleans @ 80% of your single
Friday 5.25
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 Ab Mat sit-ups
Men: 275 lb.
Women: 185 lb.
*GHD may be subbed IF you have 50 unbroken*
*mainsite 5/14*
10 deadlifts
20 Ab Mat sit-ups
Men: 275 lb.
Women: 185 lb.
*GHD may be subbed IF you have 50 unbroken*
*mainsite 5/14*
Thursday 5.24
Metcon (Time)
5 Rounds:
20 Wall Balls (20/14)
10 Hang Power Cleans (155/105)
20 Wall Balls (20/14)
10 Hang Power Cleans (155/105)