facebook_pixel
419.464.7167

WOD Monday, September 25th

WOD Monday, September 25th Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch (115/75lbs) 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull...

WOD Friday, September 22nd

WOD Friday, September 22nd Strength Warm up to Sumo DL: Alternate movements (3 x 10 each exercise) Sumo GM/RDL Superset Romanian DLs: use KBs (one) or DBs (one in each hand) Good Mornings: use barbell off rack Sumo Deadlift (1 – 1 – 1 – 1 – 1...

WOD Thursday, September 21st

WOD Thursday, September 21st Metcon Metcon (Time) 1 Mile Run 100 Double Unders 800m Run 50 Double Unders 400m...

WOD Wednesday, September 20th

WOD Wednesday, September 20th Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...

WOD Tuesday, September 19th

WOD Tuesday, September 19th Metcon Metcon (Time) 500m Row Then perform: 10 Power Snatch (115/75lbs) 10 Slamballs 3 Rounds 500m...

SUNDAY FUNDAY open gym WOD

SUNDAY FUNDAY open gym WOD Metcon Metcon (Time) RXD 40 Pistols 25 GHD Situps (med-ball toss sit-ups) 50ft Handstand Walk (25 DB shoulder press) 30 Pistols 15 GHD Situps 50ft Handstand Walk (25 DB shoulder press) 20 Pistols 7 GHD Situps 50ft Handstand Walk (25 DB...