WOD

WOD FOR 08/29/2019Warm-upWarm-Up Bike 30/20 Calories 10 Empty Barbell Good Mornings 10 Empty Bar Back Squats 10 Behind The Neck Press Metcon (Weight)Clean Complex (set-up as MetCon for Weight) Every :90 for 12:00 Complete 1x of these, add weight each time to see how heavy you can get 1 Power Clean 1...

WOD FOR 8/27/2019The 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 (AMRAP - Reps)The Army PT Test 2 Minutes Max Sit-Ups Metcon (AMRAP - Reps)2 Minutes Max...

08/23/2019Warm-upWarm-Up Banded Hip Extension Opener x 2 Minutes Then AMRAP x 8 200m Run 1 Turkish Get Up with DB each side (attempt to use DB you will use for the snatch)Metcon (AMRAP - Reps)10 Rounds For Total Reps In 1:00 Complete 17 Wallball Shots With Remaining Time Max DB Snatch (55/35...

WOD for 8/22/2019Warm-up Ride the Bike for .7 Miles 10 Chaos Paloff Press (5 each side) 10 Jumping Lunges 10 V-UpsLactate Threshold Test (Time) Do this until failure. Failure on this test is defined as quitting or not being able to keep the RPM's at the required number...