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...

WOD for 08/21/2019Workout Of The DayPush Jerk (10 Minutes to Find 1 RM)Metcon (AMRAP - Reps)5 x AMRAP 3:00 minutes 30/20 Cal Row 35 Double Unders With remaining time max rep DB push press (55/35 lbs) 1:00 rest between roundsWarm-up10x Pass Through Lat Stretch Around The Worlds Inch Worms with Scap...

WOD for 8.20.19Workout Of The DayWarm-upWarm-up10x Worlds Greatest Stretch Cossack Squats Toy Soldiers Figure Fours Arm Circles - Skip 50m Jog 150m Side Shuffle R 50m Side Shuffle L 50m Run Backwards 100m - Warm-up deadlift to working loadMetcon5 x 5 x 1.5x Body Weight Deadlifts rest 2:00 between roundsMetcon (Time)For Time 200m Run rest 1:00 400m run rest 2:00a 800m run...