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WOD

wod

16
Oct

Tuesday

Tuesday 1. Warm Up Coaches Choice 2. Met-Con AMRAP 20 Minutes Row 250/200m 15 Power Snatch 75/55lbs 2 Legless Rope Climbs 3. Bitch Work 4...
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15
Oct

Monday

1. Coaches warm up 2. OLY Snatch 6×3 @ 70-75% 3. Met-Con For Time: 15 Back Squats 225/155lb 30 Calories on Row 12 Back Squats...
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12
Oct

Friday

1. Warm-up Coaches Choice 2. Strength Find a 1RM Front Squat 3. Met-Con 3 Rounds: 50m Farmer’s Carry Run 400m 4. Interval 4 Rounds: AMRAP...
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11
Oct

Thursday

Hero WOD “Andy” For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 Deadlifts, (115/85 lb)...
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10
Oct

Wednesday

1. Warm Up Coaches Choice 2. Strength In 10 Minutes Find 1RM Push Press 3. WOD 4 rounds: 400 m Run 12 Thrusters 115/85lbs 9...
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9
Oct

Tuesday

Open gym 6:45 am ans 9:00 am on tuesdays and thursdays. 1. Warm Up Coaches Choice 2. Strength Find a 3RM Back Squat 3. Met-Con...
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8
Oct

Monday

Monday 1. Warm-up Coaches Choice 2. Strength Find a 3RM Deadlift 3. Conditioning “Amanda” 9-7-5 Muscle Ups Squat Snatch 135/95lbs Scaled 95/65 4. Bitch Work...
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5
Oct

Friday

Remember  Nutrition Talk Saturday at 10 AM! Be there! Friday Strength: A) Bench Press 12 10 8 6 4 Increases Weight as reps decrease A)...
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