Month: August 2020

WOD for 090120 Workout Of The Day Metcon (Time) 4 Rounds For Time 30 Double Unders 20 DB Snatch 10 Toes To Bar

WOD for 083120 Workout Of The Day Metcon (Time) 5 Rounds For Time 500m Row 15 Back Squats @ 155/105lbs

WOD for 082920 Workout Of The Day Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

WOD for 082820 Workout Of The Day Metcon (Time) 3 Rounds For Time 25 Power Snatch @ 75/55lbs 75 Double Unders

WOD for 082720 Workout Of The Day Metcon (Distance) FTP Training: Goal = Repeatability 10 x 1:00 Max Distance on the bike, ride easy 1:00 b/t each effort The goal is to get the exact same distance on each ride

WOD for 082620 Strength Push Jerk (5×3 @ 75% of 1 Rep Max) Overhead Squat (5×3 @ 75% of 1 Rep Max) Accessory Work (Optional) Metcon (AMRAP – Rounds and Reps) AMRAP x 7 10 Arnold Press 10 Suitcase Single Leg RDL/side

WOD for 082520 Workout Of The Day Metcon (Time) 15-12-9-6-3 Squat Cleans @ 185/135 Bar Facing Burpees

WOD for 082420 Workout Of The Day Metcon (Time) 5 Rounds For Time 20 DB Step-Ups @45/25 to 20" box for everyone 15/10 Cal Ski 10 DB Push Press @45/25

082220 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 30 (Goal is 3 rounds) 800m Run 1 Round Of Barbara (20 Pull-Up, 30 Push-Ups, 40 Sit-Ups, 50 Air Squats)

WOD for 082120 Workout Of The Day Metcon (Time) 3 Rounds For Time (12 minute time cap) 21 Wallball Shots @ 20/14lbs 15 Burpee Box Jumps (24/20") 9 Deadlifts @ 275/190lbs