WOD

Wednesday 10-5-2022

Wednesday 10-5-2022

Strength DB Bench Press 5-5-5-5-5 Barbell Floor Press 8-8-8-8-8 Metcon AMRAP 15 30 Doubles 20 HR Push-ups 10 HSPU 5 Ring Dips

Tuesday 10-4-2022

Tuesday 10-4-2022

Strength  DB Front Squats 5-5-5-5-5 Barbell Split Squats 8-8-8-8-8 Metcon 50 Sit-ups 21 Cal Row 15 Burpee-Box-Overs 9 Squat Cleans (AHAP) 15 Burpee-Box-Overs 21 Cal Row 50 Sit-ups

Monday 10-3-2022

Monday 10-3-2022

Strength  DB Rows 5-5-5-5-5 Barbell Curls 8-8-8-8-8 Metcon 3 Rounds 400m Run 15 KBS 15 Box Jumps 15 Pull-ups

Saturday 10-1-2022

Saturday 10-1-2022

Metcon "Monster Mash" 4 Rounds for time of:15 Knees-to-elbows12m Handstand Walk or 20 HSPU9 Front Squats, Bodyweight21-15-9 reps for time of:Calories, RowHang Power Clean, 135/957 Rounds for time of:7 Pull-ups7 Ring Dips7 Box Jumps

Friday 9-30-2022

Friday 9-30-2022

Strength Pause Squat Cleans 5-5-5-5-5 Super Set DB Front Rack Lunges  8-8-8-8-8 Metcon AMRAP 15 30 Doubles 30 Air Squats 30 Sit-ups 30 Walking Lunges 30 Hip Drops 30 Thrusters (45#/35#)

Thursday 9-29-2022

Thursday 9-29-2022

Strength Kneeling Strict Press 5-5-5-5-5 Super Set DB Lateral Raise 8-8-8-8-8 Metcon 21-15-9 Push Press (95#/65#) Burpees Over Bar 200m Run Before and After Each Round

Wednesday 9-28-2022

Wednesday 9-28-2022

Strength Chin-ups 5-5-5-5-5 Super Set DB Biceps Curls 8-8-8-8-8 Metcon “Big Eric” EMOM 20 Minute 1: Deadlift (Something Heavy) Minute 2: Power Clean and Press Minute 3: 50m DB Farmers Walk Minute 4: Sandbag Clean Minute 5: Rest Scored For Total...

Tuesday 9-27-2022

Tuesday 9-27-2022

Strength Incline DB Bench Press 5-5-5-5-5 Super Set DB Floor Fly 8-8-8-8-8 Metcon 3 Rounds 500m Row 20 HSPU 10 Box Jumps 1 Rope Climb

Monday 9-26-2022

Monday 9-26-2022

Strength  Pause Front Squats 5-5-5-5-5 Super set DB Calf Raise 8-8-8-8-8 Metcon 12 Minute Ascending Ladder  1 Pistol Each Leg 1 Wallball 1 Burpee-T2B-MU 2 Pistols Each Leg 2 Wallballs  2 Burpee-T2B-MU 3 3 3…

Saturday 9-24-2022

Saturday 9-24-2022

Metcon "Monster Mash" 9 Rounds for time:3 Power Cleans, 185/1359 Air Squats3 Push Jerks, 185/1359 Air SquatsFor time:42 Med Ball Sit-ups21 Front Squats, 155/10530 Med Ball Sit-ups15 Front Squats, 155/10518 Med Ball Sit-ups9 Front Squats, 155/105 5 Rounds For Time:...

Friday 9-23-2022

Friday 9-23-2022

StrengthPause Front Squats12-12-12+MetconAMRAP 1816 Pistols14 T2B12 Wallballs10 Med Ball Sit-ups

Thursday 9-22-2022

Thursday 9-22-2022

StrengthKneeling Strict Press12-12-12+Metcon4 Rounds2 Single Arm DB Snatch (50#/35#)4 Single Arm DB Jerk6 Single Arm DB Box Step Over8 Single Arm Devils Press20 Doubles

Wednesday 9-21-2022

Wednesday 9-21-2022

StrengthChin-ups12-12-12+Metcon21-15-9Pull-upsDeadlift (135#/95#)KBS*200m Run Before & After Rounds*

Tuesday 9-20-2022

Tuesday 9-20-2022

StrengthPause Squat Cleans12-12-12+Metcon3 Rounds25/20 Cal Row15 DB Thrusters (35#/20#)1 Rope Climb

Monday 9-19-2022

Monday 9-19-2022

StrengthIncline DB Bench12-12-12+Metcon10-9-8-7-6-5-4-3-2-1HSPUHang Cleans (95#/65#)Burpees