WOD

Saturday 2-4-2023

Saturday 2-4-2023

Metcon "Monster Mash" 10 Rounds for time of:3 Squat Cleans, 185/1353 Muscle-ups4 Rounds for time of:50 Single-unders5 Push Jerks, 155/105For time:400m run30 Knees-to-elbows400m run30 T2B400m run30 V-ups

Friday 2-3-2023

Friday 2-3-2023

Strength EMOM 10 1 Back Squat Metcon 8 Rounds 3 DB Squat Cleans (50#/35#) 6 DB Thrusters 60 Feet Farmers Carry 3 Strict T2B

Thursday 2-2-2023

Thursday 2-2-2023

Strength EMOM 10 1 Strict Press Metcon 3 Rounds 400m Run 10 Burpee Box Jump Overs 20 Alt DB Snatch (50#/35#)

Wednesday 2-1-2023

Wednesday 2-1-2023

Strength EMOM 10 1 Weighted Pull-up Metcon “Barbara” 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 3 Minute Rest

Tuesday 1-31-2023

Tuesday 1-31-2023

Strength EMOM 10 1 Deadlift Metcon “The Sandy Cruz” 21-15-9 Deadlift (225#/155#) Box Jumps Cal Row

Monday 1-30-2023

Monday 1-30-2023

Strength EMOM 10 1 Bench Press Metcon AMRAP 12 5 Hang C&J (95#/65#) 30 Doubles 5 Strict HSPU 10 KBS

Saturday 1-28-2023

Saturday 1-28-2023

Metcon "Monster Mash" 12-9-6 reps for time of:Deadlift, 315/205Thruster, 135/953 Rounds for time of:21 Russian KB Swings15 Chest-to-bar pull-ups9 Burpee Box Jump Overs5 Rounds for time of:100m DB Farmer's Carry, 50's/35's10 Bench Press, 135/9510 HSPU

Friday 1-27-2023

Friday 1-27-2023

Strength Deadlift 5-5-5-5-5 Deload Metcon 5-4-3-2-1 Deadlift (2x BW) 8-8-8-8-8 Devils Press (50#/35#) 8-8-8-8-8 DB Box Step Overs

Thursday 1-26-2023

Thursday 1-26-2023

Strength  Weighted Pull-up 5-5-5-5-5 Deload Metcon 1 Hang Clean (BW) 50/40 Cal Row 1 Hang Clean 50 Pull-ups 1 Hang Clean 3 Rope Climbs 1 Hang Clean

Wednesday 1-25-2023

Wednesday 1-25-2023

Strength Bench Press 5-5-5-5-5 Deload Metcon 1 Split Jerk (BW) 20 T2B 1 Split Jerk 20 Ring Dips 1 Split Jerk 15 T2B 1 Split Jerk 15 Ring Dips 1 Split Jerk 10 T2B 1 Split Jerk 10 Ring Dips 1 Split Jerk

Tuesday 1-24-2023

Tuesday 1-24-2023

Strength Back Squat 5-5-5-5-5 Deload Metcon 50-40-30-20-10 Doubles 5-4-3-2-1 Squat Cleans (BW) 10-20-30-40-50 Air Squats

Monday 1-23-2023

Monday 1-23-2023

Strength Strict Press 5-5-5-5-5 Deload Metcon 10 Rounds 100m Run 5 HSPU 1 Power Snatch (BW)

Saturday 1-21-2023

Saturday 1-21-2023

Metcon "Monster Mash" 10 Rounds 100m Run 10m Walking Lunges 1 Rope Climb 9-7-5 Bar MU Squat Snatch (95#/65#) 21-15-9 Devils Press (35#/20#) KTE

Friday 1-20-2023

Friday 1-20-2023

Strength Strict Press 6-6-3-3-1-1 Metcon 1000m Row 50 DB Push Press (50#/35#) 30 Devils Press 

Thursday 1-19-2023

Thursday 1-19-2023

Strength Weighted Pull-up 6-6-3-3-1-1 Metcon “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats