Thursday 05.25.17

On May 24, 2017, in WODS, by Dana

“Dark and Stormy” AMRAP 18 200m Run 4 HSPU 8 Box Jumps (24/20) 10 KBS (70/53)

 

Wednesday 05.24.17

On May 23, 2017, in WODS, by Dana

Gymnastics EMOM x 9 1- :45 Hollow Hold 2- :45 Superman 3- :45 DB Overhead DB Hold Regional Event 5 21-15-9 Muscle-ups Single-arm overhead squats (70/50) Time cap: 11 minutes

 

Tuesday 05.23.17

On May 22, 2017, in WODS, by Dana

EMOM x 9 1: 12 Single Leg DB Box Squats (R) 2: 12 Single Leg DB Box Squats (L) 3: Max Double Unders “Gimlet” 4 Rounds 5 Burpees over the Bar 10 Deadlifts (225/155) 15 Toes 2 Bar ** MDM- Monday 8:30a **

 

Monday 05.22.17

On May 21, 2017, in WODS, by Dana

“Rabo De Galo” AMRAP  15 5 Hang Power Cleans 7 Front Squats 9 Push Jerks 200m Run Rx: 155/105

 

Sunday 05.21.17

On May 20, 2017, in WODS, by Dana

MettleWorks Team Regional Workout 1 W a partner complete: 400m Run  (together) 32 Handstand Push Ups 32 Dumbell Snatches (70/53) 4oom Run  (together) 28 Handstand Push Ups 28 Dumbell Snatches (70/53) 400m Run (together) 24 Handstand Push Ups 24 Dumbell Snatches (70/53) Cap 26 minutes

 

Friday 05.19.17

On May 18, 2017, in WODS, by Dana

Strength 3RM Back Squat “The Chief” 5 Rounds AMRAP 3 3 Cleans (135/95) 6 Push Ups 9 Air Squats *rest 1 minute between rounds ** Compare to 8.9.16

 

Thursday 05.18.17

On May 17, 2017, in WODS, by Dana

“Candy Lane” EMOM x 12 1: 18/15 Cal Row 2: 10 Power Snatch (95/65) 3: 50 Double Unders

 

Wednesday 05.17.16

On May 16, 2017, in WODS, by Dana

Gymnasatics: EMOM x 8 Odd: 5 Ring Muscle Ups Even: :30 “L” Sit “Rude Pecker” 21-15-9 Deadlift 225/155 Wall Ball 20/14 Pull-ups

 

Tuesday 05.16.17

On May 16, 2017, in WODS, by Dana

“Black Silence” Amrap 10 15 Bar Facing Burpees 15 Shoulder to Overhead (135/95)

 

Monday 05.15.17

On May 14, 2017, in WODS, by Dana

Gymnastics: EMOM x 8 Odd: 15 Toes 2 Bar Even: 50ft Handstand Walk/ 3-5 Wall Climbs “Basil Knight” 5 Rounds 50 Double Unders 5 Squat Cleans (165/115)