WOD

WOD for 10/08/2019Warm-upWarm-Up 3 Rounds :20 L-Sit 12 Burpees 12 PVC Overhead Squats Metcon0:00 - 3 Back Squats @ 75% 2:00 - 2 Back Squats @ 80% 4:00 - 1 Back Squat @ 85% 6:00 - 3 Back Squats @ 80% 8:00 - 2 Back Squats @ 85% 10:00 - 1 Back Squat @...

WOD for 10/07/2019Warm-upWarm-Up 3 Rounds 10 Single Leg Hip Thrust(each side) 10 Rear Foot Elevate Split Squats (each Side) 10 Single Leg Good Mornings (each side)Metcon (AMRAP - Reps)5 Rounds of 200m Run 12/9 Cal Bike 12 Sumo Deadlift High Pull with remaining time max Burpee Box Jump Overs Rest 1:00 b/t...

17.1Metcon (Time)10 dumbbell snatches (55/35) 15 burpee box jump-overs (24/20) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs...

WOD for 10/02/2019MetconCore Strength 3 Rounds 16 KB Front Rack Reverse Lunges (53/35 Ibs, each leg) 8 Strict Toes to Bar 16 Barbell Good Morning (95/65 Ibs) 8 Strict Toes to Bar 15 Minute CapMetcon (Time)21-15-9 Thrusters (95/65 Ibs) KB Swings (70/53 Ibs)...