Tuesday July 30th 2019
073019 Metcon (6 Rounds for reps) @ 85-90% effort :30 Row for cals :30 Double Unders :30 Burpees 1m30 rest rest 5 min Above knee [...]
073019 Metcon (6 Rounds for reps) @ 85-90% effort :30 Row for cals :30 Double Unders :30 Burpees 1m30 rest rest 5 min Above knee [...]
WOD: 072919 Deadlift (work to tough T&G triple within 7-8 sets ) rest :90-2min b/t sets Metcon (5 Rounds for weight) EMOM 1st min: 10/7 [...]
WOD: 072819 A1: Close Grip Bench Press (10 reps x 5 sets rest :40) A2: Metcon (No Measure) Barbell rollouts, 8-12 reps x 5 sets [...]
WOD: 072719 Metcon (No Measure) 10 min Flow (extended portion of warm up) 10 Curtsy Squat/leg (consecutive legs) 100ft Heavy suit case carry/arm 12-15 Supinated [...]
WOD: 072619 Below Knee Hang Squat Clean . Squat Clean . Split jerk (1 complex every 2 minutes x 8 sets ) 1.1.1 ( you [...]
WOD: 072519 Metcon (No Measure) EMOM x 15 min (skill) 1st min: Handstand hold w/ shoulder taps (8-10/side) (advanced may walk 20-50ft) 2nd min: Bar [...]
WOD: 072419 Front Squat (2 reps x 6 sets rest 1m45) within 6 sets you will be working up to a challenging 2 rep--not counting [...]
WOD: 072319 Metcon (4 Rounds for reps) @ 85-90% effort :60 Row for cals :60 rest :60 Ski for cals :60 rest :60 Airbike :60 [...]
WOD: 072219 Deadlift (5 reps @ 30X1 x 7 sets rest 2 min (T&G)) 1 blank bar warm up. all sets following will count toward [...]
WOD: 072119 Sunday PUMPday A1: Standing Dumbell Press (10 reps x 5 sets rest :40) A2: Metcon (No Measure) :45 AMRAP Double Unders or single [...]