Burp It Up

June 20, 2018

Metcon Burp It Up (Time) Partner Wod...with your partner, complete the following for time:: Buy-In:: 100 DU Each (200 singles) then... 100 Burpee Pull Ups (alt each rep...100 total not each) 100 Burpee Box Jumps (24"/20") (alt each rep) then... Cash-Out:: 100 DU Each (200 singles)



The Beeg

June 19, 2018

Metcon The Beeg (AMRAP - Reps) TABATA STYLE....For Tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times for each movement, making one complete Tabata round four minutes. WALL BALLS (20#/14#) KETTLEBELL SWINGS (1.5pood/1pood) HANG POWER CLEAN (75#/55#) T2B **SCORE IS TOTAL REPS FOR ENTIRE WOD



Mainsite Wod: Tuesday 180612

June 18, 2018

Weightlifting Front Squat (3-3-3-3-3) Metcon Mainsite Wod: Tuesday 180612 (AMRAP - Reps) 7 2-minute rounds of: 20-cal. row Max rep GHD sit-ups There is no rest between rounds. Coaching Tips & Scaling:: The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement. Intermediate Option 7 2-minute rounds of: 16-cal. row Max rep GHD sit-ups, to parallel There is no rest between rounds. Beginner Option 7 2-minute rounds of: 12-cal. row Max rep sit-ups