WOD

Team Wod 5-11-2019Metcon (AMRAP - Reps)Teams of 3 AMRAP 25 100 DB Snatch 50/35 80 Wall Balls 20/14 60 Box Jumps 24/20 + Max Cal on Assault Bike *1 partner working on chipper *1 partner on bike at all times *1 partner resting Score is calories + reps...

WOD for 5.10.19Warm-upWarm-upLevel 1 Med Ball Warm-Up Workout Of The DayFront Squat (5 x 1 @ 85%)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis,...

WOD for 5.8.19Warm-upWarm-upBanded Hammy Floss x 30 Reps Per Leg 2 Rounds :30 Single Leg Glute Brige Hold (R) :30 Single Leg Gluet Bridge Hold (L) :30 Burpee Broad Jump Warm-Up DeadliftWorkout Of The DayDeadlift (5 x 1 @ 85% of 1RM)Metcon (AMRAP - Reps)8 Rounds For Cals :30 Ski Erg...

WOD for 5.7.19Warm-upWarm-upFoam Roll Lats x 1 Min Each Side Overhead Distraction x 1 Min Each Side 2 Rounds Ski 250m or Run 200m 5 Squat Y's with PVC 10 PVC Overhead Squats Core Work Side Plank on Hand 1:00 R 1:00 L Plank in Top Of Push-Up 1:30 Warm-Up Overhead SquatWorkout Of The DayMetcon (AMRAP -...

5.6.19Workout Of The DayFront Squat (5 x 1 @ 85% of 1RM)Black Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of...