Thursday 8/16 WOD
Strength: Tempo Back Squats Metcon: 3 Rounds for Time: 10 Deadlifts 50 Double Unders
Wednesday 8/15 WOD
Metcon: 5 Rounds for Time: 200m Run 20/15 Calorie Bike 1 Seated Legless Rope Climb Cash Out: 3 Sets for Quality 10 1-Arm Dumbbell Single...
Tuesday 8/14 WOD
Strength: Power Clean Metcon: For Time: 50/40 Calorie Row 50 Handstand Push Ups 50 Sumo Deadlift High Pulls 100 Double Unders
Monday 8/13 WOD
Strength: Pause Overhead Squat Metcon: For Time: 12-9-6 Power Snatch Bar Muscle Ups OR 21-15-9 Power Snatch Chest to Bar Pull Ups
Saturday 8/11 WOD
Every 4 minutes for 24 minutes: 200m Run 15 Kettlebell Swings 10 Burpees
Friday 8/10 WOD
Strength: Hang Power Cleans Metcon: “The Chief” For 5 Cycles: 3 Minute AMRAP: 3 Power Cleans 6 Push Ups 9 Air Squats Rest 1 min. between...
Thursday 8/9 WOD
Strength: Bench Press Metcon: “Christine” 3 Rounds for Time: 500m Row 12 Deadlifts 21 Box Jumps
Wednesday 8/8 WOD
Strength: Back Squat Metcon: 7 Rounds for Time: 10 Wall Ball 10 Pull Ups
Tuesday 8/7 WOD
Metcon: 10 Minute AMRAP: 50’ Double Kettlebell Overhead Walk 10 Toes to Bar Rest 5 Minutes 10 Minute ARMAP: 50 Double Unders 5 Burpee Box...
Monday 8/6 WOD
101 starts this week. M, W, Th at 6:30pm! Strength: Squat Clean Metcon: For Time: 9-6-3 Muscle Ups 75-50-25 Air Squats
