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WOD for 120220 Workout Of The Day Metcon (Weight) Take 15:00 and build to a max for this complex 1 Thruster 1 Push Press 1 Push Jerk 1 Split Jerk Accessory Work (Optional) Metcon 3x 10 Evil Wheels 10 Close Grip Barbell Floor Press 10 Seated DB Tricep Extensions

120120 Workout Of The Day Metcon (Time) For time: 15 bar muscle-ups or burpee chest to bar pull-up 150 double-unders 12 bar muscle-ups or burpee chest to bar pull-up 120 double-unders 9 bar muscle-ups or burpee chest to bar pull-up 90 double-unders

WOD for 113020 Workout Of The Day Metcon (Time) For time: Row 1,000 meters 50 dumbbell squat snatches, alternating arm each rep Row 750 meters 35 dumbbell squat snatches, alternating arm each rep Row 500 meters 20 dumbbell squat snatches, alternating arm each rep Rx = 35/25# DB

WOD for 112820 Workout Of The Day Metcon (Time) 50-40-30-20-10 Calorie Row Front Rack Lunge (total) @ 75/55#

112720 Workout Of The Day Metcon (AMRAP – Rounds and Reps) "Aleigh Wanted A Workout That Was Interesting" AMRAP x 15 35 Double Unders 9 Clean & Jerks @ 135/95# 6 Power Snatch @ 135/95# 3 Bar Muscle-Ups or 6 Chest to Bar Pull-Ups

112620 Social Distancing WOD Metcon Go for a hike. Run a 5k, 10k or 1/2 Marathon. Go for a long bike ride. Just get out and move before and after you eat.

112520 Workout Of The Day Metcon (AMRAP – Reps) "Bert-RAP" Complete As Many Reps as Possible in 30:00 of For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees

WOD for 112420 Workout Of The Day Metcon (AMRAP – Reps) A. For Time In 3:30 Ride 50/35 Calories on the Assault Bike W/remaining time Max Rep Deadlifts @ 225/155# or 60% of 1RM Rest 3:30 B. In 2:30 Ride 35/25 Calories on the Assault Bike W/remaining time Max Rep Deadlifts @ 275/195# or 70% …

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112320 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 12 21 Wallball @ 20/14# 15 Box Jumps @ 24/20" 9 Pull-Ups

WOD for 112120 Workout Of The Day Metcon (Time) "Jordan" 100 KB Swings (53/35) 100 Sit-Ups 100 Push-Ups 100 Air Squats