WOD

170406Warm-upWarm-upcoach ledMetconMetcon (5 Rounds for reps)2 minutes at each station: *wall balls (20/14) *max calories (rower) *Russian swings (53/35) *double unders *t2b30 second transition time between movementsRestMetconMetcon (AMRAP – Reps)EMOM 10 odd: 10...

WOD

170407Warm-upWarm-upcoach ledMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June...

WOD

170403Warm-upWarm-upcoach ledStrengthClean and Jerk (E2MOM 12 (6 sets))2@70%, 2@70%, 2@80%, 2@80%, 90%, 90%MetconMetcon (AMRAP – Reps)EMOM 10 3x hang power clean power jerk50@ of C&JMetconMetcon (AMRAP – Rounds and Reps)AMRAP 6 5 back squats (35%, no...

WOD

170404Warm-upWarm-upcoach ledGymnasticsWarm-upring/bar muscle up progressionsWarm-upback lever practice MetconMetcon (AMRAP – Rounds)EMOM 10 10 air squats 8 push-ups 6 pull-upsMobility and RecoveryWarm-upcoach led

WOD

170405Warm-upWarm-upcoach ledStrengthSnatch (1×2)12 minutes to establish a heavy double for the snatch. TNGStrengthFront Squat (1×5)8 minutes to establish a heavy set of 5 for the front squat. Racks may be used.MetconMetcon (Time)5RFT 10 snatches (75/53) 5...

WOD

170327Warm-upWarm-upcoach ledStrengthMetcon (Weight)EMOM 10 deadlift hang clean 2 push pressuse 65% of C&JStrengthBack Squat (E2MOM 10, 5 back squats (65%))MetconMetcon (AMRAP – Rounds and Reps)AMRAP 6 5 hspu 10 t2b 15 air squatsMobility and...

WOD

170328Warm-upWarm-upcoach ledGymnasticsMetconEMOM 10 odd: 5 bar muscle ups OR 5 pull-ups and 5 dips even: 20 second hollow body holdRestMetconMetcon (Time)for time: 70 sit-ups 60 push-ups 50 alternating pistolsMobility and RecoveryWarm-upcoach...

WOD

170329Warm-upWarm-upcoach ledMetconMetcon (5 Rounds for reps)5 rounds of: AMRAP 3 5 hang snatch (95/65) 10 box jumps (24/20)Rest 1 minute between rounds. Score each round individually for total reps.RestMetconMetconE2MOM 10 5 front squats (65%) 10 Russian swings...

WOD

170330Warm-upWarm-upcoach ledMetconMetcon (5 Rounds for reps)5 rounds of 1 minute at each station: *row for calories *alternating db snatch (45/30) *flutter kicks (4 count) *OH lunges (45/25 bumper plates) *goblet squats (53/35)Rest 1 minute between rounds. Lunges are...

WOD

170331Warm-upWarm-upcoach ledMetconFunny Fran (Time)21-15-9 PVC thrusters jumping pull-upsMetconMetcon (Time)21 clean and jerk buy in (50% 1RM C&J) 7 RFT 23 Wall Balls (20/14) 20 American KB swings (53/35) 9 pull-upsIn honor of Marine CPL Nicholas Xiarhos from...

WOD

170322Warm-upWarm-upcoach ledStrengthMetcon (Weight)E2MOM 12 (6 sets) hang snatch pull hang power snatch hang snatch pull hang squat snatchwork to a heavy set over the 8 setsMetconMetconE2MOM 12 (6 sets) 5 front squats (60%) 20 double undersFront Squat...