3/6/2014

Mobility

Metcon:
21-15-9
Push-up Explodes
400 M Run

3/5/2014

D.R.O.M.s

Mobility

Metcon:
10-1
Push Press (115/75)
Box Jumps (24/20)

3/3/2014

D.R.O.M.s

5 Min EMOM
5 Hang Cleans (75% 1RM)

Metcon:
15 rounds
2 hang cleans 185/125
10 double unders

3/3/2014

D.R.O.M.s

Mobility

Metcon:
800m run
150 squats
100 Sit ups
50 Push Ups

Rest 2 Min

Repeat

2/28/2014

D.R.O.M.s

Metcon:
Death By Deadlifts (155/115)
*Your Workout Will Be Stopped Short if You Lose Form*

2/27/2014

D.R.O.M.s

Metcon:
“Randy”
75 Snatch (75/45)

2/26/2014

D.R.O.M.s

Metcon:
7:00 Cap

15 Clean and Jerks (135/95)
40 Yd Bear Crawl
9 Clean and Jerks (135/95)
40 Yd Bear Crawl
6 Clean and Jerks (135/95)
40 Yd Bear Crawl

2/25/2014

D.R.O.M.s

Metcon:

Every minute on the minute do the number of burpees indicated in the minute.

Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty of 5 wall walks. Penalties will be done at the end of the 20 mins

1) 20 burpees
2) 7
3) 13
4) 10
5) 1
6) 19
7) 4
8) 16
9) 8
10) 12
11) 3
12) 17
13) 5
14) 15
15) 11
16) 9
17) 18
18) 2
19) 14
20) 6

2/24/2014

D.R.O.M.s

“The Dirty Thirty…One” (Kody’s bday WOD)

Ghd sit ups 30
Bear complex 1 (115/75)
Box jumps 30
Bear complex 1
Ring dips 30
Bear complex 1
Front rack kb lunge 30
Bear complex 1
Kb swing 30
Bear complex 1
Goblet squat 30
Bear complex 1
Hand stand push ups 30
Bear complex 1
Jumping Pull ups 30 
Bear complex 1 
Burpees 30
Bear complex 1
Double unders 30
Bear complex 1

2/21/2014

D.R.O.M.s

Partner Workout:

14 Min AMRAP:
12 Alternating Partner Pull Ups (One rep per athlete at a time. Must complete all 12 w/out dropping off bar or 5 Burpee penalty on spot)
15 Alternating burpee toe to bar
30 Partner Wall balls (20 Guy/Guy, 14 Girl/Girl)
10 two person Partner Deadlifts @(375 Guy/Guy, 250 Girl/Girl)

Rest 2′

14 Min AMRAP: