WOD

WOD for 3.13.20Warm-upWarm-up10 Pass Throughs 10 Samson Lunge 10 Inchworms (no push-up) 10 Push-Ups 10 Strict Pull-Ups StrengthDeadlift (5 x 3 @ 85%)Workout Of The DayMetcon (Time)12-9-6 reps for time of: Deadlifts Bar muscle-ups ♀ 205 lb. ♂ 315 lb....

WOD for 3.10.20Warm-upWarm-up3 Rounds Of 20 Hollow Rocks 5 Wolds greatest stretch -then- Assault Bike 3 MilesWorkout Of The DayMetcon (AMRAP - Reps)5 Rounds In 2:30 21 Burpees over the bar (lateral) 15 Box Jumps with remaining time max rep Hang Squat Cleans ♀ 95 lb./20" ♂ 135 lb./24" Rest 2:30 between rounds ...

WOD for 3.9.20Warm-upStrengthBack Squat (7 x 3 @ 80%)Workout Of The DayMetcon (Time)"Down" 100 Double Unders 50 KB Swings 25/20 Calorie Assault Bike 80 Double Unders 40 KB Swings 20/17 Calorie Assault Bike 60 Double Unders 30 KB Swings 15/12 Calorie Assault Bike ♀ 35 lb. ♂ 53 lb. ...

WOD for 3.6.20Warm-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 StretchStrengthDeadlift (5 x 4 @ 80% of 1RM)Workout Of The DayMetcon (Time)For Time 800m Run 400m Sandbag Carry...

WOD for 2.5.20Warm-upWarm-up5 Rounds 100' Bottoms Up Carry L 100' Bottoms Up Carry R 10 Prone Lift OffsStrengthShoulder Press (5 x 4 @ 80% of 1RM)Workout Of The DayMetcon (Time)For Time 50 Double DB Step-Ups @55/35 lbs, 24/20" Box 21 Weighted Pull-Ups @ 25/15lbs 35 Double DB Step-Ups 15 Weighted Pull-Ups 20 Double...

WOD for 3.3.20Warm-upKStar Pre-Squat Hip OpenerMetconTabata Mt. ClimbersStrengthBack Squat (7 x 4 @ 75% + 5-10lbs)Workout Of The DayMetcon (AMRAP - Reps)3 Rounds Of In 3:00 Row 300/250m 80 Double Unders with Remaining time Max Rep Overhead Squats @ 135/95lbs rest 3:00 between rounds...