WOD

WOD for 5.18.18MobilityWarm-up90/90 Hip Mob x 2 minutes each side Squats with External Rotation Lift Off 2 x 10Metcon (Time)3 Rounds For Time 400m Run 15 Pull-Ups 50 Air Squats To A Wallball 15 Pull-Ups Rx+ = wear a 20/14 lb. vest Rx = do the workout as writtenMetcon (Time)Fitness WOD 3 Rounds...

WOD for 5.7.18MobilityWarm-upSQUAT MOBILITY 1.1 Calf Eccentrics 5 x 8 (Each leg) with a 5 second negative Goblet Squat Eccentric Isometric 5 x 3 with 5 second lower & a 3 second pause in the bottomWorkout Of The DayElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsMetcon...

WOD for 5/4/18Imagine the metcon portion has a 4 minute time capWorkout Of The DayMetcon (Weight)For Load Lifted 3-3-3-3-3 Hang Power Snatch Metcon (Time)For Time 30/21 Cal Assault Bike 20 Hang Power Snatch 10 HSPU or Bar Facing Burpees Rx+=95/65 lbs Rx=75/55 lbsMetcon (Time)FITNESS For Time 30/21 Cal Assault Bike 20 KB Swings (53/35lbs) 10...

WOD for 5.2.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)AMRAP x 20 10 Chest-Touching-Bar Pull-Ups 20 Pistols 10 Box Jumps (36/30")Metcon (AMRAP - Rounds and Reps)AMRAP x 20 10 Pull-Ups or Ring Rows 20 Lunge Steps 10 Slam Balls (30/20") ...

WOD for 43018Workout Of The DayMetcon (AMRAP - Reps)3 Rounds For Reps 3 Minutes Rope Climbs 3 Minutes Push-Ups 3 Minutes Air Squats 3 Minutes Sit-Ups Rx+= wear a 20/14 lb weighted vest Rx= do the workout If you don't want to climb a rope you can do a 400m Run instead ...

4/28/2018Metcon (AMRAP - Reps)7 minutes AMRAP of: 5 Squat Clean Thrusters 5 Toes to Bar RX+= 135/95 RX= 95/75 Rest 2 Minute 7 minutes AMRAP of: 7 Muscle Snatch 7 Cal Row RX+= 95/65 RX= 75/55Metcon (AMRAP - Reps)7 minutes AMRAP of: 5 Squat Clean Thrusters 5 KneeUps Fx= 75/55 Rest 2 Minute 7 minutes AMRAP of: 7 Muscle...