Conditioning: Perform 9-15-21 rep rounds of: Clean & Jerk (155/103) GHD Sit-ups Burpees Row 400m   For Time   Mobility: Couch Stretch – 1:30/side Supine Shoulder Extension – 1:30 Saddle Sit – 1:30 One Arm Lat Lean – 1:30/side     Post time and experiences to commentsRead more

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in 1:00 Rest 2:00 Max calories rowed in 1:00   For total calories burned   Metcon: 60-30-15 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 40-20-10 rep rounds of: Meters overhead walking lunges (55/35) Wall-Ball Push-ups   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle – 1:30 Twisted Monkey – 1:30/side Olympic Wall Squat – 1:30     Post calories, time, and experiences to commentsRead more

  Conditioning: “King Kong” 1 Deadlift (455/303) 2 Muscle-ups 3 Cleans (250/163) 4 Handstand Push-ups   3 rounds for time Compare to Tuesday, 09 December 2014   Flexibility/Mobility: Spine Smash – 2:00 Sink Mobilization – 2:00 Couch Stretch – 1:30/side Twisted Cross – 1:30/side     Post time and experiences to commentsRead more

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs 4 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 1 Power Cleans (175/113) 1 Box Overs 2 Grasshoppers   …rest until 18:00, then with a 10-minute cap perform for time: 20 Syncro Plank Claps 40 Kettlebell Swings (53/35) 80 Wall-Ball Shots (20/14) @ (10/9′) 40 Kettlebell Swings 20 Syncro Burpees   Flexibility/Mobility: Saddle Sit – 2:00 Reclined Spinal Twist – 1:30/side Twisted Cross – 1:30/side Quad Smash – 1:30/leg     Post times, score, and experiences to commentsRead more

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30     Post score, time, and experiences to commentsRead more