WOD

WOD for 2.7.20Warm-upThe Standard Issue400m Run 10 Sumo Squats 10 Standing Quad Stretched 10 Figure Fours 10 Standing Hip Crossovers 10 Inch Worms + Push-Up 10 Arm Circles Forward 10 Arm Circles Backwards 10 World's Greatest StretchWorkout Of The DayThe Gauntlet (AMRAP - Rounds and Reps)In a 30 Minute Window Complete: JACKIE 1000m...

WOD for 2.6.20Warm-upWarm-up3 Minutes of Jump Rope 100' of High Knees Butt Kickers Grape Vines Heel Walk Toe WalkWorkout Of The DayMetconCore Work 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Hollow Rocks Tuck-Ups Can anyone do it all unbroken?Metcon (AMRAP - Rounds)5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds.This is the L3 version of...

WOD for 2.5.2020Warm-upMetconCouch Stretch x 2:00 each side then 3 Rounds 15/10 Cal Bike 10 Air Squats 5 Burpees Workout Of The DayShoulder Press (7 x 4 @ 75% of 1RM )This will be done as an EMOM fom the floorMetcon (AMRAP - Reps)AMRAP x 3 5 Deadlifts 5 Front Squats 5 Shoulder...

WOD for 2.4.20Warm-upMetconOH Band Distraction x 2:00 each side Bear Crawl 200' Crab Walk 100' Inch Worm 50'Workout Of The DayMetconGymnastics Strength Alt. EMOM x 10:00 1 - Max Wall Walks 2. 3-5 Strict Pull-Ups with a :05 negative each rep. If you don't have a strict pull-up do a...

WOD for 1.30.20Workout Of The DayL-Sit (1 Max Hold For Time (Score is seconds))Toes-To-Bar (3 Attempts For Max Reps)Strict Ring Dips (3 attempts at Max Unbroken Reps)Handstand Walk (3 attempts for max distance )Score is number of feetFirst 2 Fifty (Time)50 Calories on The Assault...

WOD foe 1.28.20rest 3:0 between each 800m RunPrimerWarm-upAMRAP x 10 10 Side Planks w/Leg Lift (R) 10 Side Planks w/Leg Lift (L) 10 Single Leg Glut Bridge (R) 10 Single Leg Glut Bridge (L)Workout Of The Day800m Run (Time)Max Effort 800m Run800m Run (Time)Max Effort 800m Run800m Run (Time)Max...