by Justin Quandt | Jun 23, 2014 | Blog, WoD
SKILL Rope Climbs -advance skill Team Metcon – 30min AMRAP 1 rope climb 2 wall walks 3 front squats 165/115 400m team run Score = rounds + reps Each team member performed all reps, each round, in order Bring long... by Justin Quandt | Jun 22, 2014 | WoD
STRENGTH OTM12 Floor Press x 3 reps @ 65% of 1RM Bench METCON 5 Rounds/ 2:00 On/ 2:00 Off 12 Double KB Lunges (44/26) (53/35 Competitors) 12 Double KB Push Press by Justin Quandt | Jun 19, 2014 | WoD
STRENGTH: Front Squat 1rm 1-1-1-1-1-1-1 MetCon: Team-of-3 3 stations – 5:00 ON|OFF 1:00 P1 Row for Kcal P2 6 MedBall Sit-up, #20/14 6 Overhead MedBall Lunge, #20/14 P3 8 Box Step Over, 24″/20″ 8 DBL KB Push Press,... by Justin Quandt | Jun 18, 2014 | WoD
STRENGTH: EOM x7 2 Push Jerk + 2 Split Jerk MetCon: AMRAP12 10 Overhead Squat, #95/65 40 Bar Hop by Justin Quandt | Jun 17, 2014 | WoD
SKILL: Muscle-up development 3 rounds – OTM rotation x3Box Transition x3 Strict Pull-up x3 Ring/bar Dip x3 Lying Transition (jump) x3 Ring Muscle-up (jump) MetCon: A+B For Time – CAP16 A: 6 rounds 12 Toes to Bar 6 Power Clean, #155/105 B : 1 set 100...
