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WOD

WOD 2/11

QOD Warm-up Metcon Active recovery Rest 1 min between Tabatas. Metcon (No Measure) “Tabata” Wall Facing HS Hold L-Sit Hold Wall Sit Hold Hollow Hold...
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WOD 2/10

QOD Warm-up Strength Weighted Pull-ups (6-2-6-2-6-2) Strict. Weighted if easy, banded if necessary. Metcon High intensity Rest 3 min between workouts. Metcon (Time) 21-15-9 Cal...
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WOD 2/9

QOD Warm-up Strength Front Squat (6-2-6-2-6-2) 6s: 70-80% 2s: 85-95% Metcon Moderate intensity Recovery CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP...
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WOD 2/8

QOD Warm-up Strength Push Press (6-2-6-2-6-2) 6s: 70-80% 2s: 85-95% Metcon High intensity Metcon (AMRAP – Reps) Every 3 min until failure: 20 Alternating DB...
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WOD 2/6/18

QOD Warm-up Olympic Lifting Snatch Balance (5×5 climbing) Heavier than 1/23 Snatch (6-2-6-2-6-2) Can be power or squat. All reps must be touch and go!...
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WOD 2/2

Warm-up Strength Weighted Pull-ups (8-3-8-3-8-3) Strict! Enter your last set of 3. Weighted if easy, banded if necessary. Metcon High intensity Yes I know we’re...
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WOD 2/1/18

Warm-up Strength Front Squat (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5% Metcon Moderate intensity Metcon (AMRAP – Rounds and Reps) AMRAP 8...
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