by Justin Quandt | Jul 31, 2014 | WoD
STRENGTH Pause Back Squats OTM12 x 3 reps @ 65% Tempo: 22×2 METCON 6min AMRAP 8 Pull Ups 4 Box Jumps 24/20 2min REST 4min AMRAP 8 Pull Ups 4 Box Jumps 24/20 2min REST 2min AMRAP 8 Pull Ups 4 Box... by Justin Quandt | Jul 30, 2014 | WoD
STRENGTH 6×2 Split Jerk every 2:00 Then: Min 1: Max push press @ 65% of max jerk set Min 2: REST Min 3: Max push press @ 50% of max jerk set METCON – CAP16 For Time: 1000m Row 50 Push Ups 40 Toes To Bar 30 Push Ups 20 Toes To Bar 10 Push... by Justin Quandt | Jul 29, 2014 | Blog, WoD
SKILL/STRENGTH Tire Flips 15:00 to flip, race and play with tires METCON – Teams of 3 6 rounds – 3:00 Clock 40 Double Unders 40 Sandbag Squats 40/20 AMRAP Burpee Bar Touches (bar out of reach from standing on the ground) Example: Rnd 1: P1... by Justin Quandt | Jul 28, 2014 | WoD
STRENGTH 4×8 Romanian Deadlift 3:00 clock per set METCON 12minAMRAP 3,6,9,12,15 etc HSPU – Scale with 3-1 Wall Walks 200m Run between rounds by Justin Quandt | Jul 27, 2014 | WoD
SKILL 4 Rounds – OTM16 Min 1 – 3 KB Snatches each arm Min 2 – 3 KB Windmills each arm Min 3 – 10 Alternating single arm KB swings Min 4 – 3 Halos each direction METCON 6 Rounds – CAP13 6 Squat Cleans 165/115 12 Chest to Bar...
