Overhead Squat (Find 3 Rep Max) WOD : Metcon (Time)21-15-9Overhead Squat 115/75Toes to Bar Home: Metcon (No Measure)3 Rounds10 Hand Release Pushups10 Straight Leg Situps Home: Metcon (3 Rounds for reps)3 Rounds3:00 Plank Hold* *After every round, Read more March 23 2020
A: Metcon (No Measure)Accumulate50 Banded Face Pulls50 Banded Scapula Protract/Retract50 Alternating Shoulder Taps B: Behind the Neck Snatch Push Press (3 x 8)increasing weight each set, record heaviest weight C: Metcon EMOM x Read more March 12 2020
Metcon: AMRAP 2015 Pullups15 Wallballs 20/145 complex of 1 Power Snatch + 1 Overhead Squat 95/65 “Your past does not equal your future.” -- Tony Read more January 8 2020
Part 1) 1 Hang Snatch + 1 Snatch (6 x 1 + 1)Start at 85% of your 1 RM Squat Snatch. Increase each round.Record Read more October 21 2019
A: Overhead SquatFind 5 RM B: Metcon (Weight)Decrease 5RM Overhead Squat by 15% and completeEMOM x 5Paused Overhead Squats x 2 Metcon (Time)25-20-15 Assault Bike20-15-10 GHD Read more October 7 2019