WOD Saturday, July 20th

WOD Saturday, July 20thMetconMetcon (AMRAP – Reps) ON A 25:00 RUNNING CLOCK… 25 Burpee Box Step-Over (24/20) 50 Cal Bike 100m Walking Lunge 200 Double Unders 200m KB Farmer Carry (70/53)|(53/35) Then… Max Cal Row in Remaining Time OPTIONAL COOL DOWN...

WOD Friday, July 19th

WOD Friday, July 19thMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 24 Double-Unders 12 Wall Balls 20/14 6 Power Cleans 185/130

WOD Thursday, July 18th

WOD Thursday, July 18thMetconMetcon (Time)5 Rounds: 15 Kettlebell Swings (53/35) 15/12 Calorie Assault Bike/Row Directly Into… 5 Rounds: 10 C2B pull-ups 15 push-ups 200 Meter Run

WOD Wednesday, July 17th

WOD Wednesday, July 17thWeightliftingSnatch (On the 2 min x 8 sets)Work to a heavy single MetconMetcon (AMRAP – Reps)EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike *:15 Mandatory rest after each :45 work...

WOD Tuesday, July 16th

WOD Tuesday, July 16thSkill WorkOn a 10:00 clock: Muscle-up or Pull-up DevelopmentMetconMetcon (Time)9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups (Ring or Bar) *At the top of every...

WOD Monday, July 15th

WOD Monday, July 15thStrengthBack Squat (5 x3 @ 65-75% of 1RM)MetconMetcon (Time)Every 5 min x 3 sets 12 Bar Over Burpees 12 Front Squats (135/95) (95/65) 400 Meter Run*Score slowest round