June 11, 2019 WOD
4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 single-arm rows 6 single-arm push presses 4 single-arm Turkish get-ups ♀ 35-lb. dumbbell ♂ 50-lb. dumbbell
Tag: metcon
June 10, 2019 WOD
Fran (kipping!) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb. ♂ 95 lb.
June 4, 2019 WOD
3 rounds for time of: 12 squat cleans 800-m run ♀ 95 lb. ♂ 135 lb.
May 30, 2019 WOD & Strength
Run or row 5,000 meters Strength: Every 30sec. for 5 minutes: 1 sandbag over the shoulder Then 5 sets, NFT but for quality and load: 3 sandbag over the bar 90′ sandbag front carry (length of gym)
May 28, 2019 WOD
4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. dumbbells Compare to October 30, 2019
May 21, 2019 WOD
5 rounds for time of: 7 left-arm dumbbell snatch 7 right-arm dumbbell snatch 21 hand release push-ups 36 double unders Men: 50-lb. dumbbells Women: 35-lb. dumbbells
May 15, 2019 WOD
3 rounds for time of: 400-m run 100 double-unders 20 thrusters Men: 65 lb. Women: 45 lb.
May 10, 2019 WOD
Partner WOD 80 Wall Balls 20/14 10’/9′ targets 70 Weighted Step-ups 50/35 (1db) 60 HSPU
May 8, 2019 WOD
5 rounds for time of: 9 deadlifts 5 squat cleans 3 thrusters Men: 135 lb. Women: 95 lb.
May 7, 2019 WOD
3 rounds for time: 12 left-hand Turkish get-ups 12 right-hand Turkish get-ups 3 legless rope climbs, 15-ft. rope Men: 50-lb. dumbbell Women: 35-lb. dumbbell