Saturday 170218

Met Con:

In teams of 4, for time (and max rope climbs)-

1600m Row (one person rows at a time, switch as needed, everyone must take a turn)

Then, each partner completes the following, one person working at a time:

20 GHD Sit Ups

20 OH Squats

* Partner 1 does OH Squats @ 75/55#, Partner 2: 95/65#, Partner 3: 115/85#, Partner 4: 135/95#

* While one partner is working, the other three work one at a time to get as many rope climbs as possible

Then,

800m Row (one person rows at a time, switch as needed, everyone must take a turn)

Then, each partner completes the following, one person working at a time:

20 Burpees

20 Push Press

* Partner 1 does Push Press @ 75/55#, Partner 2: 95/65#, Partner 3: 115/85#, Partner 4: 135/95#

* While one partner is working, the other three work one at a time to get as many rope climbs as possible


 

 

       

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WODs

 
  • Tuesday 180116

    Tuesday 180116

    Oly Tech: High Hang Squat Clean 5 x 3  -across @ 55% 1RM  Met Con: "Lurong Benchmark WOD" AMRAP 8 8 Burpee Box Jump Overs 8 Power Clean 8 Thrusters Level 3: 30/24", 95/65#         Masters + 24/20", 75/55# Level 2: 24/20", 75/55#         Masters + 20/14", 65/45# Level 1: 20/14",Read More »
  • Monday 180115

    Monday 180115

    Strength: Back Squat 5 x 3 - across @ 85-90% 1RM  Met Con: EMOM x 15 Min 1: 40 sec. Max kcal Row Min 2: 40 sec. Max DUs Min 3: RestRead More »
  • Sunday 180114

    Sunday 180114

    Rest DayRead More »
  • Saturday 180113

    Saturday 180113

    Met Con: For time- 60 Deadlifts, 225/155 lbs. 50 Pull Ups 40 Front Rack Lunges, 135/95 lbs. 30 Ring Dips 20 Snatches, 135/95 lbs. 10 Ring MUs 60 BurpeesRead More »
  • Friday 180112

    Friday 180112

    Row: EMOM x 12 Min. 1: 50 sec. Row Min. 2: 40 sec Row Min. 3: 30 sec. Row Min. 4: Rest *score is total calories Met Con: 2 RFT- 55 Wall Balls, 20/14 lbs. 10 Rope ClimbsRead More »

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