WOD Saturday, July 13th

WOD Saturday, July 13thMetconIndividual or w/partner. Partners will alternate movementsMind Eraser (AMRAP – Rounds and Reps)AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run

WOD Friday, July 12th

WOD Friday, July 12thWarm-up3 SETS 4 Strict Press + 4 Push Press *2 sec pause at top of each rep Set 1: Empty barbell Set 2: Building weight Set 3: Workout weightMetconFOR TIMEMetcon (Time)1000 Meter Row 800 Meter Run 50 KB Swings (53/35) (35/26) 40 Push Press...

WOD Thursday, July 11th

WOD Thursday, July 11thMetconTABATA 8 Sets, :20 work / :10 restMetcon (AMRAP – Reps)TABATA 1: Box Jumps (20") TABATA 2: Push-ups TABATA 3: DB Bent Over Rows (35/25) (25-15) TABATA 4: Slam Ball (40/20) (25/15) TABATA 5: Hollow Flutter KicksFinisher"SUNS...

WOD Wednesday, July 10th

WOD Wednesday, July 10thWeightliftingSquat Clean (Every 2:00 for 8 sets)*start moderate heavy and build to heaviest single rep.MetconMetcon (Time)3 Rounds For Time 200 Meter Run 10 C2B Pull-ups 21 Deadlifts (225/155) (155-105)12 minute capCool DownFor Recovery: 5:00...

WOD Tuesday, July 9th

WOD Tuesday, July 9thMetconMetcon (AMRAP – Rounds)EMOM x 21 Minutes Min 1 – 12/10 Calorie Bike Min 2 – 12 Burpee Step-ups (24/20) Min 3 – 12 DB Step Back Lunges (athletes choice)score completed minutes (21 total)

WOD Monday, July 8th

WOD Monday, July 8thStrengthBack Squat (5 x 5 @ 75% of 1 RM)rest 2 min between setsMetconMetcon (AMRAP – Rounds and Reps)AMRAO 10 Minutes 15 Wall Balls (20/14) 25 Double UndersCool Down5:00 slow pedal on bike