WOD

MetCon “Edna” for Time (cap 12:00)3 Rounds10 OHS (135/95)50 DUsDirectly into 3 Rounds10 Thrusters (95/65)50 DUs Oly P Clean to parallel w/:01 pause + Jerk2... Read More

MetCon ATHLETES CHOICE “Lucinda” Echo BikeWarm-up 5:00 easy pace3x :30 hard pace, :30 easy pace2:00 recovery pace2x :10 max effort sprint, :50 easy pace3:00 recovery... Read More

MetCon “Dorothy” 2 Sets16/12 Cal Echo Bike25 GHDSU (30 V-Ups)16/12 Cal Echo Bike25 Deadlifts (225/155)16/12 Cal Echo Bike25 T2BRest 5:00 between Oly Complex Hi Hang... Read More

MetCon “Ethel” Task TABATA300 Reps for Time following this pattern:20 C2B Pull-ups, :10 rest:20 Push-ups, :10 rest:20 Sit-ups, :10 rest:20 Air Squats, :10 rest Rest... Read More

MetCon “Gretel Ingrid” 10 RFT3 P Snatch (135/95)3 Burpees over the Bar3 Clean & Jerk (135/95)3 Burpees over the Bar Back Squat 5x 3 @... Read More

Strength/Oly Hang Clean + Clean + Jerk5x on the 2:00s2 Sets (2+1+1) @ 73% of 1RM Clean3 Sets (1+1+1) @ 78% of 1RM Clean MetCon... Read More

Accessories 4 Rounds for quality5 High Box Jumps10 Light Single Leg RDLs15 Banded Hip Bridges MetCon “Elmer Fudd” 6 RoundsAMRAP 216/12 Cal Echo BikeIn time... Read More

Strength/Oly Hang Snatch + Snatch2 Sets (2+1) @ 70% of 1RM Snatch3 Sets (2+1) @ 73% of 1RM Snatch MetCon “Porky Pig” for Time50/40 Cal... Read More

MetCon “Bugs Bunny” for Time60 ABMat Sit-Ups50 T2B40 GHDSU30 Pull-Ups20 Strict Pull-Ups10 BMU Rest til the 15:00 10 BMU20 Strict Pull-Ups30 Pull-Ups40 GHDSU50 T2B60 ABMat... Read More

MetCon “Looney Tunes” (30:00 cap) 6 Rounds12 Double DB P Cleans (50s/35s)12 Double DB Push Press (50s/35s)12 Double DB F Squats (50s/35s) Rest 5:00 6... Read More