Author: johnnyb0uchard

WOD for 10/11/2019Warm-upWarm-Up 3 Rounds 30 Mtn Climbers (total) 10 Feet Together Knee Together Squats 100' Bear CrawlMetcon (Weight)Strength Test: 6RM Push Press (no racks)Metcon (Time) For Time 30 Power Cleans 15 Chest To Bar Pull-Ups 30 Front Squats 15 Chest To Bar Pull-Ups 30 Thrusters 15 Chest To Bar Pull-Ups Rx = 135/95 lbs...

WOD for 10/10/2019Warm-upWarm-Up Running Drills 2 x Pony down the tack 2 x Bounce on toes down the track 2 x Figure four pulls dow the track 2 x Run backwards down half the track and then flip and go forward 5 x Partner Resisted Running with bandMetcon (Time)"Boat Race" 5 Rounds...

WOD for 10/09/2019Warm-upWarm-Up 3 Rounds 10 Face Pull + Y Press 10 Bottoms Up KB Press (5 each side) :20 Active Pull-Up Bar Hang (lats active)Metcon (AMRAP - Reps)MetCon 1 On the 3:00 x 4 Rounds: 15/12 Bike 40 Double-Unders Max Strict HSPU or Push-Ups with remaining time MetCon 2 For Time: 21-18-15-12-9-6-3 Toes To Bar Burpees Calories...

WOD for 10/08/2019Warm-upWarm-Up 3 Rounds :20 L-Sit 12 Burpees 12 PVC Overhead Squats Metcon0:00 - 3 Back Squats @ 75% 2:00 - 2 Back Squats @ 80% 4:00 - 1 Back Squat @ 85% 6:00 - 3 Back Squats @ 80% 8:00 - 2 Back Squats @ 85% 10:00 - 1 Back Squat @...

WOD for 10/07/2019Warm-upWarm-Up 3 Rounds 10 Single Leg Hip Thrust(each side) 10 Rear Foot Elevate Split Squats (each Side) 10 Single Leg Good Mornings (each side)Metcon (AMRAP - Reps)5 Rounds of 200m Run 12/9 Cal Bike 12 Sumo Deadlift High Pull with remaining time max Burpee Box Jump Overs Rest 1:00 b/t...