Sunday, December 31, 2017

MetCon: New Years Eve WOD – teams of 2

Only one partner working at a time. Split listed reps up evenly between both partners.

Buy-in: 201.7 second (3.35) L-hold from bar

  • 100 calorie Air Assault Bike
  • 90 Power Cleans 115/73
  • 80 Pull-ups
  • 70 Wallballs 20/14
  • 60 Snatches 115/73
  • 50 Overhead Lunges 115/73
  • 40 Toes-to-Bar
  • 30 Box Jumps 20/16
  • 20 Burpees-over-Bar – Synchronized
  • 10 Thrusters 115/73

Buy-out: Have a good time!

Saturday, December 30, 2017

MetCon: the ” who made coach mad BASELINE

Teams of 2 – only 1 team member at a time can be working. First round for each partner is straight through for a true BASELINE result. Next two rounds can be broken up as you wish but each athlete does the complete BASELINE 3 times.

3 rounds for time

  • 500 m. Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 HR Push-ups
  • 10 Pull-ups