WOD for 7.25.19Workout Of The DayMetcon (Weight)E2MOM x 14 (7 sets for max weight) 1 Front Squat with :05 pause in bottom 2 Front Squats with NO PAUSE 1 JerkMetcon (Time)21 Squat Cleans 15 Clean & Jerks 9 Thrusters Rx = 135/95 lbs 5 Minute Cap...
WOD for 7.24.19Workout Of The DayWarm-up3 Rounds 1:00 Bike 1:00 Plank Hold Metcon (Time)42-30-18 Calorie Bike Toes To Bar...
WOD for 7.23.19Workout Of The DayWarm-upJog 400m 20x Pass Throughs Lat Stretch Prone (on stomach) Raises Inch Worms + Push-Up Good Mornings with PVC Metcon (Weight)Strength: E2MOM Complete 5 Pulls + 5 RDLs at 5 lbs heavier than your 1RM CleanMetcon (Time)30 Push Press (96/65 lbs) 30 Burpees (lateral over bar) 400m Run after...
WOD for 7.22.19Workout Of The DayMetcon (AMRAP - Reps)Every 3 mins for 30 mins 18 KB Swings (53/35) 15/12 Cal Row 3-6-9-12-15-18-21-24-27-30..etc Goblet Squats (53/35) ...
07/20/2019Metcon (Time)For Time: 4 Rounds of: 30 KB Russian Swings 53/35 30 Burpees 30 Weighted Reverse Lunge Steps 53/35...
WOD for 7.19.19Workout Of The DayWarm-upSkiing Intervals In Teams Of 2 Ski 150 Calories, alternating every 15 calories. while 1 partner works the other does max wall walks or max Conans. 10 Min Cap Metcon (Time)For Time 12-9-6-3 Overhead Squats(135/95 lbs) 5-4-3-2 Bar Muscle-Ups -- scale to Burpee Pull-Ups ...
WOD for 7.18.19Workout Of The DayWarm-upDeep Squat Hold x 2 min Bring Sally Up - Air SquatMetcon5 x 3 Fronts Squats + Push Jerk @ 85% of 1RM Front Squat Metcon (AMRAP - Rounds)AMRAP x 20 10 Renegade Rows (5 each side, Push-Up + Row) 10 DB Deadlifts 10 DB Hang...
WOD for 7.17.19Workout Of The DayWarm-upGrapevines Butt Kickers Cossack Squat moving down the track Figure Fours Butt KickersMetconCore Work 5 Rounds, rest :30 between rounds :10 Hollow Hold 10 Tuck Ups 10 Hollow Rocks Every :90 For 22:00 Complete A Round Of Turn & Burn Turn & Burn is...
WOD for 7.16.19Workout Of The DayWarm-up50' Inch Worms 50' Bear Crawl 50' Duck Walk 50' Spider Man Lunge MetconClean Pulls 5 x 3 @ 100% of Clean Max Clean Grip RDL's 5 x 3 @ 100% of Clean Max Metcon (Calories)EMOM x 10 For Calories :40 Bike :20 Rest...
WOD for 7.15.19Workout Of The DayWarm-upEMOM x 10 EMOM x 10 Row 200m (males) /175m (female)JB01 (Time)4 Rounds for Time 21 Wallball Shots 18 Burpees 15 Chest To Bar Pull-Ups 12 Box Jumps (30/24")...