10/01/2014

Main – WOD

Metcon (No Measure)

Chest to bar pull ups
7×6 @ 0:50 rest

rx plus- do one muscle up before each round

Deadlift (20:00 to complete)

3×5 ascending warm up sets then
+
3 work sets
5@ .75
3@ .85
Max reps at .95
Rest 3:00, 4:00, 5:00 between work sets

Metcon (AMRAP – Reps)

4:00 amrap of: C & J (95/65)
:30 rest
3:00 amrap of: Burpees to target
:30 rest
2:00 amrap of: sit ups

*target must be 6″ above reach

POPULAR POSTS

Big Problem With Weigh-Ins.

This morning, I lost 3 lbs. But there’s a huge problem. I’ve been cleaning up my food and working out regularly for three weeks. I’ve

Snake Bite. Ouchy.

Hey, A venomous snake bite cannot kill you. Once you’ve been bit, there’s no “un-biting” you. The poison that keeps running through you long after

WCABD&T

Health is simple. Its Work Capacity Across Broad Domains & Time. Work: Can you perform tasks that carry you into the future? Capacity: How much

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!