WOD

Tuesday 6-18-2024

Tuesday 6-18-2024

Strength 10 Mins Build to Metcon Cluster Metcon “The Mer” AMRAP 30 5 Clusters (CC) 100m Run 10 Sit-ups 10 Box Step-ups

Monday 6-17-2024

Monday 6-17-2024

Strength 10 Mins Build to Metcon Barbell Complex Metcon “Macho Mile" 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (155#/105#) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Saturday 6-15-2024

Saturday 6-15-2024

Metcon "Strongman Monster Mash" AMRAP 15 50m Farmers Walk 3 Axel Deadlift 2 Stone To Shoulder Rest 2 Mins As A Group As Far As Possible 10 in Minutes Sled Push Rest 2 Mins "Grace Gone Strong" 15 Axel C&J 15 Sandbag Cleans

Friday 6-14-2024

Friday 6-14-2024

Strength 4 Repeats Rest = Time to Complete  200m Run Metcon 4 Rounds 400m Run 5 Right Arm DB OHS 5 Left Arm DB OHS 10 DB Sit-ups 1 Rope Climb

Thursday 6-13-2024

Thursday 6-13-2024

Strength Every 30 seconds For 6 Minutes 3 Bench Press Metcon 21-15-9 Devils Press (CC) Push-ups Ring Dips

Wednesday 6-12-2024

Wednesday 6-12-2024

Strength 4 Repeats Rest = Time to Complete  250m Row Metcon Buy In: 800/700m Row 9-7-5 Squat Snatch (CC) MU (Bar or Ring) Cash Out: 800/700m Row

Tuesday 6-11-2024

Tuesday 6-11-2024

Strength Every 30 seconds For 6 Minutes 3 Hang C&J Metcon “Mary” AMRAP 20 5 HSPU 10 Pistols 15 pull-ups

Monday 6-10-2024

Monday 6-10-2024

Strength Every 30 seconds For 6 Minutes 3 Clusters Metcon 1-2-3-4-5-6-7-8-9-10 T2B Box Jumps 1-1-1-1-1-1-1-1-1-1 DB Cluster (CC)

Saturday 6-8-2024

Saturday 6-8-2024

Metcon "Monster Mash" 21-15-9 KBS Pull-ups Row Cals Rest 2 Mins 9-15-21 Power Cleans (CC) T2B Doubles x2 Rest 2 Mins 5 Rounds 200m Run 2 Power Snatch (CC) 2 MU

Friday 6-7-2024

Friday 6-7-2024

Strength Tabata Push-ups 8 Sets Metcon 22-16-10 HSPU Alt DB Snatch (CC) Ring Dips

Thursday 6-6-2024

Thursday 6-6-2024

Strength Establish Baseline 1000m Row Metcon 50/40 Cal Row 40 T2B 30 Devils Press (CC) 20 Reverse Burpees 10 Bar MU

Wednesday 6-5-2024

Wednesday 6-5-2024

Strength Tabata Air Squats 8 Sets Metcon 50 DB Clusters (CC) 50 MBC 50 Air Squats *EMOM* 3 Wallballs 20 Min Cap

Tuesday 6-4-2024

Tuesday 6-4-2024

Strength Tabata Pull-ups 8 Sets Metcon AMRAP 15 5 Pull-ups 10 KBS 15 Sit-ups 20 Doubles

Monday 6-3-2024

Monday 6-3-2024

Strength Establish Baseline 1 Mile Run Metcon 8 Rounds 100m Run 3 Burpees Over Bar 1 Power C&J (AHAP)

Saturday 6-1-2024

Saturday 6-1-2024

Metcon "Monster Mash" 2-4-6-8-10 Deadlifts (CC) HSPU Rest 2 Mins 10 Rounds 100m Run 4 Pistols 4 Alt DB Snatch (CC) Rest 2 Mins 5 Rounds 7 Thrusters (45#/35#) 6 T2B 5 Burpees 4 Pull-ups 3 Reverse Burpees 2 Rope Climbs 1 TGU Each Arm (CC...