WOD Blog

BTC WOD 20.6.3

Strength/Skill Coach Lead SLIPS 15 minutes W.O.D. Kettlebell Kluster, AMRAP in 20 minutes complete             1 Kettlebell Right Arm Hang Power Snatch 55/35             1 Kettlebell Left Arm Hang Power Snatch 55/35             10 Kettlebell Swings 55/35 This must be performed unbroken, without putting the kettlebell down or resting.  (Scale […]

BTC WOD 20.6.2

Strength/Skill Back Squats 4×4 @ 70% W.O.D. EMOM 18 minutes 1 Bar Muscle Up, plus 5 Jumping Air Squats (Straight Up, complete both movements in that minute and repeat) Scale, 3 Pull Ups, plus 5 Jumping Air Squats (Work on your “next level” pull ups, butterfly kip, standard kip, strict […]

BTC WOD 20.6.1

Strength/Skill Strict Press 3x 8 @ 65% (from the floor) W.O.D. Complete For Time 800 Run 20 Standing Lunges 95/65 alternating legs (each leg = 1 rep) 400 Run 40 Standing Lunges 95/65 alternating legs (each leg = 1 rep) 200 Run 60 Standing Lunges 95/65 alternating legs (each leg […]

BTC WOD 20.5.29

Strength/Skill Single Arm Dumbell Power Snatch 3×5 @ 50/35 (Each arm alternating for a total of 10 repetitions) W.O.D. Tabata Mash Up, 32 rounds,: 20 seconds work, :10 seconds rest Alternating Single Arm Dumbell Snatch 50/35 Dumbell Standing Lunges 50/35 Sit Ups Dumbell Goblet Squats 50/35 Complete 1 round of […]