10min EMOM

Touchback

Deadlift 5-3-1-3-2-1 Rest 3 min Emom 10: 3 Deadlifts 6 bar hop burpees Use 85% of today’s heaviest single Congrats to Coach Panda’s 1st place win!

Hall Pass

Every 2 minutes for 6 minutes: Push press x 3 Rest 2 min Every 2 minutes for 10 minutes: Push Jerk x 1 EMOM 10min: Sprint 25m 7 push ups Sprint 25m 5 Deadlifts (225/135)

Untouched

3 sets not for time: 4 ring muscle ups( or transitions) 6 HSPU 8 alt. pistols 4 sets of: Front squat x 4. Work between 70-85% 1RM Rest 2-3 min EMOM 10 min: 3 thrusters (135/95) 6 C2B

Battlefield

In 10 minutes, work to a heavy snatch. Then, EMOTM 10 min: 1 rep @ 90% of final weight. For time: 40 cal row 35 thrusters (45) 30 T2B 35 Thrusters 40 cal row

Sucker Punch 2

Warm-up to a heavy Back Squat ————— Back Squat (partner up with someone at your strength level) EMOtM 10 Minutes 1 Heavy Rep ————— METCON – Partner WOD for time complete: (Relay style: each does the set of 1 then each does the set of 2 etc…) 1-2-3-4-5-6-7-8-9-10 Row (Cal) Burpee Box-Jumps (24″/20″) Unbroken Shoulder […]

Blockbuster 3k / 4k / 5k / 6k

WOD c/o Coach George Before the movie industry high jacked the term “Blockbuster” it was used to described the heaviest of bombs. So pack your things (Pull Ups) and run (200M) before the weight hits the ground (DLs). EMOtM for 10 Minutes 100M Run Rest / Roll 5 Mins then 4 RFT 5 Static Pull […]