WOD

WOD for 3.24.19StrengthShoulder Press (6 x 1 @ 90% )Workout Of The DayMetcon (AMRAP - Rounds and Reps)AMRAP X 15 60 Double Unders 21 Med Ball Cleans 7 Push Jerks @ 155/105lbs Social Distancing WODMetcon (Time)3 Rounds For Time 100 Mt. Climbers 80 Flutter Kicks 60 Iron Mikes () 40 Supermans 20 Bench...

WOD for 3.19.20Warm-upWarm-upRow 30/21 Calories 20 Open Books 20 MT Climbers 20 Jump Lunges 20 V-Ups 20 Supermans 20 Prone SwimmersWorkout Of The DayMetcon"And Sometimes We Go Long" EMOM x 30 Minute 1: Row 15/10 Calories Minute 2: 15 BurpeesSome of you will need to scale this. If you can't complete the work by...

WOD for 3.20.20Warm-upWarm-upCouch Stretch x 2 Minutes Each Side 3 Rounds 15 Jumping Jacks 15 Air Squats 5 Inch Worms + Push-UpStrengthDeadlift (5 x 2 @ 90%)Workout Of The DayMetcon (Time)For Time 200 Double Unders 75 Wallball Shots @ 20/14lbs 30 Clean & Jerks @ 135/95lbs The time domain for this one...

WOD for 3.17.20Warm-upWarm-upClassic Band Hamstring Stretch with PNF x 2:00 each side 3x 10 x Hollow to Superman 10 x Tuck Ups 5x Front Lever Pull DowsStrengthMetconWork up to a 5RM Weighted Dip If you don't have a dip do 5 sets of 3 Dip NegativesWorkout Of The DayMetcon (AMRAP...

WOD for 3.16.20Warm-upWarm-upPigeon Pose x 2:00 each side 10 Slow Motion Front Squats 10 Slow Motion Back SquatsStrengthFront Squat (3 x 8 @ 70% of 1RM)We've made a change to the programming so that barbells don't have to be shared during the strenght work Workout Of The...

WOD for 3.14.20Workout Of The DayMetcon (Time)For Time 1 Mile Run with Med Ball (20/14 lbs) - 8 Rounds 10 Wallball Shots (20/14 lbs) 5 Burpees - 800m Run with Med Ball - 4 Rounds 10 Wallball Shots 5 Burpees - 400m Run with Med Ball - 2 Rounds 10 Wallball Shots 5 Burpees If you can't run we'll sub an Assautl Bike...

WOD for 3.13.20Warm-upWarm-up10 Pass Throughs 10 Samson Lunge 10 Inchworms (no push-up) 10 Push-Ups 10 Strict Pull-Ups StrengthDeadlift (5 x 3 @ 85%)Workout Of The DayMetcon (Time)12-9-6 reps for time of: Deadlifts Bar muscle-ups ♀ 205 lb. ♂ 315 lb....