Clean + Jerks Or Push Presses?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Or Every 2 minutes, for 16 minutes (8 sets) of: Push Press x 3 Reps  Start around 65% of your 1-RM Push Press and build over the course of the 8 sets to something heavy for today. Metcon Against a 3-minute running clock… 30/20 Calories of Rowing Max Reps of Burpees to Target 6″ Above Standing Reach Rest 3 minutes, and repeat for a total of three (3) sets.Read more

Super Charged Sunday! Metcons “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups “Nasty Girl” 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lb) In Betweener Every minute, on the minute, for 24 minutes (4 Rounds) of:  Station 1 – Double unders  Station 2 – Hand Release Push Ups  Station 3 – Air Squats  Station 4 – Ab Mat Sit-Ups Station 5 – Alternating Dumbbell Snatch Station 6 – Rest Read more

Teams of Two! Metcon Teams of two must complete the following for time: Buy In: 60 Calorie Row  Followed by… 200 Box Jumps (20”) 200 Burpees    1600 Meter Run  Followed by… Cash Out: 60 Calorie Row  Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.Read more

Partner WOD! Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 60 seconds  Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest 60 seconds Read more

Rowing! Metcon Every 12 minutes, for 36 minutes (3 sets) for times: 1000 Meter Row 20 Burpees Over the Erg 10 Slamball Goblet Squat (30/20 lbs) 400 Meter Run 20 Slamballs (30/20 lbs) 10 Strict Pull-UpsRead more