WOD

WOD for 2.17.20Warm-upWarm-upBand Overhead Distraction x 2:00 each side Warm-Up 3 Rounds 200m Run 5 Inchworms + Push-Up 10 Prone Swimmers 15 Tuck-UpsStrengthShoulder Press (4 x 5 @ 77.5% of 1RM)Workout Of The DayMetcon (Time)5 Rounds For Time 200m Run 15/10 Calorie Bike 9 Strict Press @ 70% of 1RM...

WOD for 2.15.20Workout Of The DayMetcon (Time)"Cindy W" 800m Hill Route Speed Walk (no running) 57 Pull-Ups 57 Sit-Ups 57 Step-Ups (single 55/35lb DB) 57 Sit-Ups 57 Floor Press (Rx = 55/35lb DBs) 57 Sit-Ups 57 Double DB Lunge Steps (55/35lbs) farmers carry position 800m Hill Route Speed Walk (no running) This workout is to...

WOD for 2.13.20Warm-upWarm-upHigh Knees Butt Kickers Grape Vines Ostrich Walk Inch WormsPart AMetcon (Time)5 Rounds, must be unbroken if you break re-start the round 10 V-Ups 15 Hollow Rocks 30 Bicycle Crunches Workout Of The DayMetcon (Time)"The Hinshaw Special" 2 Rounds For Calories On The Assault Bike 1:15 Arms Only 1:15 Legs Only 1:15 Arms & Legs 1:00...

WOD for 2.12.20Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...

WOD for 2.11.20Warm-upWarm-upCoach will lead you through some stretchesStrengthMetconGYMNASTICS STRENGTH AMRAP x 5 2 Conans Max Unbroken Push-Ups AMRAP x 5 5 Strict Pull-Ups -- on the last rep hold your chin over the bar as long as possible and then lower as slow as possible :20 Hollow Hold AMRAP x 5 5...

WOD for 2.10.20Warm-upWarm-up3 Rounds 15/10 Cal Bike 20 Sit-Ups 20 Supermans StrengthDeadlift (4 x 6 @ 70% with a :03 lower to ground)Workout Of The DayMetcon (Time)3 Rounds For Time .7 Mile Bike 21 Toes To Bar 12 Deadlifts @ 60% of 1RM 18 Minute CapCoaches NoteToday's strength work is all about...

WOD for 2.7.20Warm-upThe 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 StretchWorkout Of The DayThe Gauntlet (AMRAP - Rounds and Reps)In a 30 Minute Window Complete: JACKIE 1000m...

WOD for 2.6.20Warm-upWarm-up3 Minutes of Jump Rope 100' of High Knees Butt Kickers Grape Vines Heel Walk Toe WalkWorkout Of The DayMetconCore Work 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Hollow Rocks Tuck-Ups Can anyone do it all unbroken?Metcon (AMRAP - Rounds)5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds.This is the L3 version of...