Category Archives: Uncategorized

MET CON 7 RDS @60/40 kg 3 dead lifts 3 hang cleans 3 front squat 3 push jerk 30 double unders Dropping the bar any time other than to do double unders will incur an immediate penalty of 5 burpees

Strength Clean EMOM – 7 3 reps touch and go Heavy MET CON 12 min amrap 9 burpee over the bar 7 C2B pull ups 5 hang cleans @ 40/30

Strength Press 5×3 MET CON 3 Rounds for time 10 handstand push ups 10 over the box jumps 24/20 200m run

“THE FRIDAY NIGHT CHIPPER” “ACHILLES” EMOM STOP AND DO 2 BURPEES 60 lateral jumps over the bar 50 wall balls 40 push press 40/25 30 jumping lunges 20 c2b pull ups 600 m run (no burpees once you start running) … Continue reading →

Open gym Olympic lifting

STRENGTH weighted pull up 7×2 climbing METCON 5 RFT 5 front squat @ 60/45 7 push ups HR 9 toes to bar CASH OUT: 3 ROPE CLIMBS NO LEGS OR 30 RING ROWS

STRENGTH OH squat 1 rm METCON amrap 12 10 OH squats @ 40/25 10 burpee over the bar (lateral) RX+ : 5 OH squats @ 60/45 10 burpee over the bar Note If you’re still missing baseline and/or Helen, these … Continue reading →

STRENGTH Deadlift 1 rm warm up well and take no more than 3 attempts at a new max METCON 15 – 12 – 7 hang power clean @ 40/30 over the box jump 24/20 (must touch on top) RX+ : … Continue reading →

Team WOD

“The Friday CHIPPER” “SAMSON” 50 WALL BALLS 2 FRONT SQUAT @ body weight (3/4 body weight for females) 50 BURPEES 4 FRONT SQUAT 50 KB SWINGS @ 24/16 6 FRONT SQUAT 50 OVER THE BOX JUMPS 24/20 8 FRONT SQUAT … Continue reading →