Month: August 2017

Mi Amigos

https://s-media-cache-ak0.pinimg.com/originals/3e/cb/f4/3ecbf4157df4e94f9cd6c3658d6d83ec.jpg Weightlifting Every 2 Minutes for 12 Minutes: Hang Clean (above knee) 3 Reps @ 70%+ Metcon In Teams of 3: AA Bike 25/20 Cals Airdyne 30/25 Cals Row 25/20 Six Rounds each 25/20 Cals

the Camp

Feel free to make up any WODs that you missed during the week. Annie 50-40-30-20-10 Double-unders Sit-ups

Safety First!

Weightlifting Back Squat (4-4-4-4) 4×4 @82.5% Metcon 3 Rounds: 21/14 Calories on Row 20 DB Snatch 50/35lbs 21 Pull Ups

To WOD or to WEATHER?

Weightlifting Deadlift (2-2-2-2) AHAP Metcon 4 Rounds: 12 Deadlifts 185/135lbs 40 Air Squats 75 Double Unders

Blast from the past

http://www.vancitybuzz.com/wp-content/uploads/2016/01/blast-from-the-past.png Weightlifting Back Squat (5×5) @72.5% Fast on the way up. Metcon AMRAP 15 Minutes: Run 300m 15 Overhead Squats 75/55lbs

McGregor

Weightlifting Shoulder Press (2×10) then 1 Rep every :90 for 12:00: Shoulder Press AHAP Metcon For Time: 40 Sit Ups 15 Power Snatch 95/65lbs 30 Sit Ups 15 Power Snatch 20 Sit Ups 15 Power Snatch 10 Sit Ups 15 Power Snatch

Harvey Prep

Weightlifting Pause Power Position Snatch Warm Up 4×3 @ 40-60% 1RM Drop and Reset Every 2 Minutes for 12 Minutes: Hang Snatch (6×3) 3 Reps @ 70%+ Drop and Reset NO FAILS Metcon 7 Rounds each for time: 100m Sprint Runs are meant to be done AFAP. Take the leisurely walk back to ensure there

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OG South

Metcon 3 Rounds for Time: With a Partner: 20 Around the World Medicine Ball Passes (10 passes to each side) 10 Medicine Ball Sit Ups (each person throwing totals 1 rep) *Immediately following accumulate a 3:00 plank hold each. Clock does not stop until both partners have held for a total time of 3:00 each.

Oh my Quads!

https://s-media-cache-ak0.pinimg.com/736x/43/95/e0/4395e0858c20623da5719bb0efbe9ef2.jpg Weightlifting Back Squat (4-4-4-4) @80% Metcon 12 Rounds w/ a partner: 4 Front Squats 185/115lbs 8 Bar Facing Burpees