WOD for Friday, 27 Jul, 2018

Metabolic-Weightlifting Jack Rx AMRAP 20min 10 push presses @50/35 10 american swings @24/16 10 box jumps 24″/20″ Intermediate AMRAP 20min 10 push presses @40/30 10 american swings @16/8 10 box jumps 24″/20″ Beginner AMRAP 20min 10 push presses @30/20 10 american swings @8/8 10 box jumps 20″/20″

WOD for Tuesday, 24 Jul, 2018

Metabolic-Gymnastic-Weightlifting Rx 3 rounds for time of 10 kettlebell power snatches, left arm @24/16 10 single-arm overhead squats, left arm @24/16 10 L pull-ups 10 kettlebell power snatches, right arm @24/16 10 single-arm overhead squats, right arm @24/16 10 L pull-ups Intermediate 3 rounds for time of 10 kettlebell power snatches, left arm @16/8 10Continua a leggere “WOD for Tuesday, 24 Jul, 2018”

WOD for Wednesday, 18 Jul, 2018

Metabolic-Gymnastic-Weightlifting Rx buy in 200m run AMRAP 4min 10 sdhp @24/16 10 push ups rest 2min AMRAP 4min 10 alt snatch @24/16 10 air squats rest 2min AMRAP 4min max reps of double under unbroken Intermediate buy in 200m run AMRAP 4min 10 sdhp @16/8 10 push ups rest 2min AMRAP 4min 10 alt snatchContinua a leggere “WOD for Wednesday, 18 Jul, 2018”

WOD for Friday, 13 Jul, 2018

Weightlifting-Benchmark BEAR COMPLEX 5 rounds for load Complete 7 unbroken sets of this complex: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting itContinua a leggere “WOD for Friday, 13 Jul, 2018”

WOD for Friday, 6 Jul, 2018

Metabolic-Gymnastic-Weightlifting MCGHEE – AMRAP 30min Rx 5 deadlifts @120/70 13 push ups 9 box jumps 24″/20″ Intermediate 5 deadlifts @80/45 13 push ups 9 box jumps 24″/20″ Beginner 5 deadlifts @40/25 13 push ups 9 box jumps 20″ Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fireContinua a leggere “WOD for Friday, 6 Jul, 2018”

WOD for Wednesday, 4 Jul, 2018

Weightlifting HAVE A BREAK OR TAKE A BREAK Rx 150 wall ball shots @9/6 1st break 5 sumo deadlift high pull @40/25 2nd break 10 sumo deadlift high pull @40/25 3rd break 15… Intermediate 150 wall ball shots @9/6 1st break 5 sumo deadlift high pull @30/20 2nd break 10 sumo deadlift high pull @30/20Continua a leggere “WOD for Wednesday, 4 Jul, 2018”