WOD

WOD for 2.5.20Warm-upWarm-up5 Rounds 100' Bottoms Up Carry L 100' Bottoms Up Carry R 10 Prone Lift OffsStrengthShoulder Press (5 x 4 @ 80% of 1RM)Workout Of The DayMetcon (Time)For Time 50 Double DB Step-Ups @55/35 lbs, 24/20" Box 21 Weighted Pull-Ups @ 25/15lbs 35 Double DB Step-Ups 15 Weighted Pull-Ups 20 Double...

WOD for 3.3.20Warm-upKStar Pre-Squat Hip OpenerMetconTabata Mt. ClimbersStrengthBack Squat (7 x 4 @ 75% + 5-10lbs)Workout Of The DayMetcon (AMRAP - Reps)3 Rounds Of In 3:00 Row 300/250m 80 Double Unders with Remaining time Max Rep Overhead Squats @ 135/95lbs rest 3:00 between rounds...

WOD for 3.2.20Warm-upWarm-up2 Rounds Bike 15/10 Calories 10 Table Press 10 Prone Swimmers 10 Lat Activations (shrugs) on the Pull-Up Bar 10 V-UpsWorkout Of The DayMetcon (Time)For Time 50/40 Cal Assault Bike 50 Push-Ups 50 Toes To Bar -rest 5:00- 40/30 Cal Bike 40 Push-Ups 40 Toes To Bar rest 4:00 30/20 Cal Bike 30 Push-Ups 30 Toes To Bar Yell Time! ...

WOD for 2.28.20Warm-upWarm-upK Starr Hip Opener 3 Rounds 15/10 Calorie Row 15 Air Squats 15 Prone Swimmers StrengthMetcon (AMRAP - Reps)AMRAP x 7 Turkish Get-Ups Rx = 53/35 lbsWorkout Of The DayMetcon (Time)3 Rounds For Time 50 Wallball Shots (20/14 lbs) 35/25 Calorie Row 20 Pull-Ups...

WOD for 2.27.20Warm-upMetcon3 Minutes of Jump Rope. Every time you break do 10 jumping jacks. 10x of each Sumo Squat Figure Fours Standing Quad Stretch Hip Crossovers Up to Down Dogs Samson LungesWorkout Of The DayMetcon (Time)8 round for time: 6 Clean and Jerks (155/105) 6 Handstand Push-ups 26 Double Unders 13 Box Jumps (24/20)Scaling options: Clean...

WOD for 2.26.20Warm-upWarm-upPre-Run Dynamic Hip Mobility 100' of Grape Vines Butt Kickers High Knees Skipping Core Work 4 Rounds with no rest (this amounts to you holding a plank for around 4:00) :20 Front Plank :10 Side Plank (R) :20 Front Plank :10 Side Plank (L)Workout Of The DayMetcon (Time)2 Rounds For...

WOD for 2/25/20Warm-upWarm-upBand Distraction x 2 Minutes Each Side Bear Crawl 100' Crab Walk 100' Broad Jump 100' Walrus Walk 100'StrengthMetcon (Time)200m Waiters Walk (R) 200m Waiters Walk (L) 200m Suit Case Carry (R) 200m Suit Case Carry (L) *Every time you break the waiters walk or carry do 4 push-ups. Use the...

WOD for 2.24.2020This is a strength work de-load week. We will use the time we normally lift or do gymnastics skills for some much needed structural balance and core work.Warm-upMetcon3 Rounds 15/10 Cal Bike 10 World's Greatest Stretch 5 Inch Worms + Push-Up StrengthWarm-up5 Rounds For Quality 10...