WOD

073121 Workout Of The Day Triple Three (Time) For Time 3000m Row 300 Double Unders 3 Mile Run

073021 Strength Push Press (10 @ 70% 8 @ 75% 6 @ 82% 4 @ 85% 2 @ 87%) Conditioning Metcon (Time) For Time — with a 15:00 Cap 45 Overhead Squats 45 Chest To Bar Pull-Ups L1 = 95/65 L2 = 75/55 L1 = 45/35 Notes: sub band chest to bar pull-ups

072921 Workout Of The Day Metcon (4 Rounds for reps) 4 Rounds Every 8:00 Run 1000m For Time Score the time of each round.

072821 Workout Of The Day Metcon (Time) For Time 2 Rounds of DT @ Loading 1 1 Round of DT @ Loading 2 2 Rounds of DT @ Loading 1 WT 1 L1 = 155/105# L2 = 115/75# L3 = 75/55# WT 2 L1 = 205/145# L2 = 135/95# L3 = 95/65# DT = 12 …

July 28, 2021 Read More »

072721 Workout Of The Day Metcon (Time) 3 Rounds For Time 25 Toes To Bar 100m Waiters Walk (50 on R, 50 on L) 30 Suitcase (Db’s at each side) DB Lunges L1 = 50/35# L2 = 35/20# L3 = 20/15#

72621 Strength Front Squat (10 @ 70% 8 @ 75% 6 @ 82% 4 @ 85% 2 @ 87%) Conditioning Metcon (Time) 2 Rounds For Time – 15:00 Cap 25 Burpee Over The Rower Row 500/400m 25 Burpees Over The Rower Rest 1:1

072421 Metcon (Time) For Time 1.5 Mile Run (1 Mile Route + Flat 800) -then- 8 Rounds Of: 19 Pull-Ups 19 Burpees 19 Push-Ups -then- 400m Farmers Carry (55/35#)

072321 Push Press (5 x 4 @ 82%) Metcon (AMRAP – Rounds and Reps) AMRAP x 5 10 Single Arm Push Press (R) 10 Single Arm DB OH Lunge (R Hand & Leg) 10 Single Arm Push Press (L) 10 Single Arm DB OH Lunge (L Hand & Leg) –Rest 1:00– AMRAP x 5 10 …

July 23, 2021 Read More »

072221 Metcon (AMRAP – Reps) EMOM x 30 Minutes 1,3,5, etc. 200m Run Max Double Unders Minutes 2,4,6, etc. Rest Score is total number of double unders

072121 5 x 4 Deadlift @ 82% (Weight) Metcon (AMRAP – Rounds and Reps) AMRAP 3 Minutes 15/12 Calorie Echo Bike Max Rounds Of DT –Rest 2 Minutes– AMRAP 3 Minutes 20/16 Calorie Echo Bile Max Rounds Of DT –Rest 2 Minutes– AMRAP 3 Minutes 25/20 Calorie Echo Bike Max Rounds Of DT DT 12 …

July 21, 2021 Read More »