5/13/20

Metcon Home Wod #50 On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil’s Press – On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 6 Devil’s Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 Thrusters Strength/Accessory Alternating Double Tabata x 4 Rounds: A) 40 Seconds Flutter Kicks, 20 Seconds Rest B) 40 Seconds Hollow Rocks, 20 Seconds Rest Continue reading 5/13/20

5/12/20

Metcon 5 Rounds: 400 Meter Run 21 Russian Single Dumbbell/Kettlebell Swings 9 Strict Pull-ups Strength/Accessory 3 Giant Sets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Double Dumbbell Stiff-Legged Sumo Deadlifts 21 Weighted Glute Bridges – Rest 2 Minutes Between Sets Continue reading 5/12/20

5/6/20

Metcon Home Wod #44 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell “Macho Man” (50’s/35’s) (in remaining time) – Rest 1 Minute Between Rounds – Score= Your score is the lowest number of rounds + reps of the 5 sets Strength/Accessory 3 Giant Sets: 9 Tempo Single Arm Bent Over Rows (Left) 21 Banded (or with db)Good Mornings 9 Tempo Single Arm Bent Over Rows (Right) 21 Banded Pull Aparts (or reverse flyes) Continue reading 5/6/20

5/5/20

Metcon Home Wod #43 For Time: 400 Meter Run – 9-12-15: Double Dumbbell Deadlifts Lateral Dumbbell Burpees – 800 Meter Run – 15-12-9: Double Dumbbell Deadlifts Lateral Dumbbell Burpees – 400 Meter Run – Strength/Accessory Alternating On the Minute x 10 (5 Rounds): Minute 1: Max Alternating Dumbbell Bench Press Minute 2: Max Hollow Rocks Continue reading 5/5/20

5/4/20

Metcon Home Wod #42 (“Sfran”) For Time: 21-15-9: Double Dumbbell Thrusters (Odd Object Thruster ) Strict Pull-ups (2x Odd Object Rows ) Strength/Accessory 3 Rounds: :30 Static Weighted Bulgarian Split Squat (Left) :30 Max Unweighted Bulgarian Split Squats (Left) :30 Static Weighted Bulgarian Split Squat (Right) :30 Max Unweighted Bulgarian Split Squats (Right) – Rest 1 Minute Between Rounds Continue reading 5/4/20

5/2/20

Metcon Home Wod #41 For Time: 3 Mile Run or (300 Weighted Box Step-Ups/Lunges)* – *Every 3 Minutes: 9 Burpees + 21 Air Squats – RUN MODIFICATIONS 6k Row 12k Bicycle 300 Weighted Box Step-Ups/Lunges Strength/Accessory 50-40-30-20-10: Hollow Rocks – After Each Set: 20 Dumbbell Rows From Push-up Position (10/Side) Continue reading 5/2/20