WOD

WOD For 09/05/2019Warm-upWarm-Up: Row 30/20 Calories 10x Sumo Squats Inch Worms + Push-Ups Cossack SquatsMetcon (Weight)WOD Every :90 x 9:00 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Front Squat 1 Jerk Use weight that is 5Ibs less than your max on the complex last weekMetcon (AMRAP - Reps)AMRAP x 9 Minutes 100 Double Unders 75...

WOD For 09/04/2019Warm-upWarm-Up: Bike 25/20 Cals 20 Band Tear Aparts 20 Push-Ups 20 Band Pass Throughs Metcon (AMRAP - Reps)WOD: In 2 Minutes Complete 25/20 Cal Bike with remaining time time Max Body weight Bench Press rest 2:00 between rounds Metcon (Weight)Finisher: 3 Rounds of the "7's" Bicep Curl Workout...

WOD For 09/03/2019Measure your scores against the old PFT here https://nme.district70.org/ourpages/auto/2015/8/12/47295076/Qualifying%20Standards.pdfWarm-upWarm-Up: 400m Jog Grapevines High Knees Butt Kickers Hip Crossover Figure Fours Worlds Greatest stretch(Walking) Inch WormsMetcon (Weight)WOD: Deadlift: 5 x 5 @ 1.55% of BodyweightPull-ups (Max Unbroken Reps)30 Yard Shuttle Sprint (Time)1 Mile Run (Time)Metcon (Distance)V-Sit & ReachSit-ups (Max Reps In 1...