WOD

Metcon (Time) Teams of 2 5 rounds each member (10 rd) 21/15 Cal Row 12 pull ups 8 slam balls or Can do individually 5... Read More

Metcon (No Measure) 3×10 Push ups 3x 20 DB Rows 3×10 Tricep Kick BacksCan do a set of each or you can do all 3... Read More

3/12/18 Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% x2 Diane (Time)... Read More

18.3

Metcon (AMRAP – Reps) 10 rounds Row :30 seconds on Rest :30 second (score based on number of total number calories rowed) Each Cal =... Read More

Back Squats @60% 3X10 @ 60-65% Metcon (Time) 400 m run 20 push ups 800m run 20 goblet squats (53/35) (70/45) 400 m run 20... Read More

Snatch practice @65% 5 rounds @65% across 1 hang snatch + 3 power snatch 3-1 (Time) 3-1 Clean n Jerks (225/135) Farmers carry (60/35) 5-1... Read More

Push press+jerk+split jerk 4 rounds 1 Push press + 2 jerks+ 3 front squats @65-70% Across Metcon (Time) Buy in:  800m run 5 rounds 30... Read More