WOD

WOD for 09/20/2019Warm-upWarm-Up "The Animals" for 100' each Bear Crawl Ostrich Walk Frog Hop Crab Walk CricketMetconTest Of The Day: Max unbroken BAR muscle-ups or Chest To Bar Pull-Ups Skill Strength Work Do this as fast as possible 60% Max Bar Muscle-ups + 10 Front Rack Reverse Lunges @ 155/105lbs 50% Bar...

WOD for 09/16/2019Warm-upWarm-Up Overhead Band Distraction Hold the bottom of the squat @ move side to side for 1 minute -with PVC- 10 Pass Throughs 10 Behind the neck press 10 Tempo (3 seconds) Squats 10 Sots Press 10 Tempo Overhead SquatsMetcon (Time)1 MileMetcon (Time)WOD 1 Mile Run (for time) 30 Strict Pull-Ups 50...

WOD FOR 09/13/2019The Standard Issue400m Run 10 Sumo Squats 10 Standing Quad Stretched 10 Figure Fours 10 Standing Hip Crossovers 10 Inch Worms + Push-Up 10 Arm Circles Forward 10 Arm Circles Backwards 10 World's Greatest StretchMetcon (Weight)Strength Top Set: Max Strict HSPU or Strict Push-Ups On The 90's x 5 Rounds 1/3 of Max...

WOD FOR 09/11/2019Warm-upWarm-Up Bike 30/20 Calories 10 Pass Throughs 10 Overhead Squats 10 Prone Flexion Raises w/PVC 10 Prone Extension Raises w/PVC 10 Push-Ups 10 Strict Pull-Ups Part 1 - Muscle-Up Top Set or Chest To Bar Top Set (1 max set of ring muscle-ups or chest to bar pull-ups) MetconStrength Work (no measure) On...