Tony crushing the kettlebell swings

011519 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 5 sets

Muscle snatch + hang snatch from above the knee + Snatch from ground + overhead squat

5:00 to warm-up for metcon 

C. Three rounds for times of:

Run 300 meters

50 Double-Unders (scale 100 singles)

Full snatch* (scale hang power snatch)

*Set 1 – 15 reps @ 95/65 lbs

*Set 2 – 12 reps @ 135/95 lbs

*Set 3 – 9 reps @ 155/115 lbs

>>Modifications will be given

We got some new plates and clips in! Please always use clips when taking weights from the ground 🙂

011419 WOD

A. Warm-up: Coach’s choice

B. Back squat: % based off  1RM

Warm-up: Every 1:30

30% x 5

40% x 5

50% x 5

Every 2:00

60% x 8

70% x 6

80% x 4

65% x 10

C. Three sets for max reps of:

60 seconds of Row for calories

60 seconds of Wall Ball Shots

60 seconds of American Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps (24″/20″)

60 seconds of ring muscle-ups (sub bar muscle-ups, strict pull-ups, ring-rows)

Rest 60 seconds

>>Modifications will be given

D. Quad smash with foam roller 2:00

Couch stretch 1:30/side

The run before the 75 wall-balls

011219 WOD

A. Warm-up: Coach’s choice

B. 15 Minutes to work to a “heavy”

Push Jerk + Split Jerk

C. In Teams of Two Complete:

18 Minute AMRAP

120 Calorie Row

90 Sit-Ups

60 Wall Balls @20/14# & 10/9’

40 Cleans @135/95

20 C2B Pull-Ups

*One partner working at a time, split reps in any way.*

>>Modifications will be given