by jason@boxally.com | May 31, 2015 | W.O.D.
Part 1: 1 Rep Max Back Squat *We will have an optional, non-recorded metcon prior to the squats for those that need more time to loosen up. Otherwise we will have an approximate rep scheme to get you going towards a 1 rep max type weight. You will have...
by jason@boxally.com | May 29, 2015 | W.O.D.
In Teams of 2 400 M Overhead Walk (45/25) *Done together. Weight must be above head with locked out elbows. Only one partner is carrying the weight at a time then 4 Rounds 20 Deadlifts (135/85) 20 Hang Power Cleans (135/85) then 400 M Run (Relay)...
by jason@boxally.com | May 28, 2015 | W.O.D.
For Time: 5 Muscle Ups (10 Ring Rows/10 Ring Dips Sub) 10 Handstand Push Ups 20 Box Jump Overs (24/20) 30 Hand Release Push Ups 40 KB Swings (53/35) 50 Double Unders 50 Calorie Row 50 Double Unders 40 KB Swings (53/35) 30 Hand Release Push Ups 20 Box Jump Overs...
by jason@boxally.com | May 27, 2015 | W.O.D.
Part 1: 3-2-1 3-2-1 Back Squat Part 2: 3 Rounds Run 200 M 15 Overhead Squats (75/55) 15 Sumo Deadlift High Pulls (75/55) Rest 1 Minute
by jason@boxally.com | May 26, 2015 | W.O.D.
Part 1: EMOM – 10 Minutes 1 Power Clean 1 Squat Clean 1 Split Jerk *Work up to your heaviest set Part 2: 7 Minute Rep Ladder (Increasing by 2s) 2 Push Jerks (165/105) 2 Bar Facing Burpees *Scale the weight to no more than 75-80% of your 1 rep...
