WOD

#22Oct2019 WOD

Metcon

10 rounds:
– 8 Front Rack Lunges @ 70/47.5kg
– 10 Cal Row
– rest 30 seconds

Gymnastics

Handstand Walk

2 x 32m
– broken in 8m
– Rest 2 minutes b/w 30m

#21Oct2019 WOD

Weightlifting

EMOM 5:00
– 3 Back Squats @ 70-75%

Metcon

30-20-10:
– KB Swings @ 24/16 kg
– Wall Balls @ 20/14#
– Box Jumps @ 24/20″

#20Oct2019 WOD

Metcon

3 rounds for time
– rest 2 minutes between rounds
– 10 SHSPU
– 20/16 Cal Row
– 50 Double Unders
– 10 Step Ups @ 22.5/15kg x 2
– 10 TTB
– 20/16 Cal Row
– 50 Double Unders
– 10 Devil Press @ 22.5/15kg x 2

#18Oct2019 WOD

Weightlifting

BENCH PRESS

5 x 3 @ 70-75%

Metcon

Michael

3 Rounds for time of:
– 800m Run
– 50 Back Extensions
– 50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

#17Oct2019 WOD

Weightlifting

BACK SQUAT

Every 90sec for 7 rounds
– 4 Back Squat @ 80%

Metcon

5 Rounds:
– 12 Deadlift @ 70/47.5kg
– 9 Hang Power Clean
– 200m Run

#16Oct2019 WOD

Gymnastics

HSPU

5 x 5 with 4 seconds pause at the bottom of every rep
– Rest 60 seconds between sets

Metcon

E3MOM for 15 minutes
– 1 Min Cal Row
– 1 Min Box Jumps @30/24in.
– 1 Minute Recovery Air Squats*
* 1 Air squat every 5 seconds
* score Cals + Box Jumps

#15Oct2019 WOD

Weightlifting

Power Clean

1 rep every 30 seconds for 7 minutes
@ 70% of your max Clean

Metcon

AMRAP 10:00
– 70 Wall ball @ 20/14#
– 50 Burpees
– 30 KBS @ 24/16 KG
– 10 Ring Muscle-Ups

#14Oct2019 WOD

Metcon

5-4-3-2-1:
– Rope Climb
10-8-6-4-2:
– Thrusters @ 70/47.5kg
* rest 1 minute between rounds

3 rounds:
– 20 V-UPs
– 20m D-Ball Lunges (Bear Hug)

#13Oct2019 WOD

Metcon

4 rounds:
– 10 Power Snatch @ 70/47.5kg
– 1000m Run
– 100m Farmers Carry @ 32/24kg
Team Version
AMRAP 40:00
– 20 Power Snatches (YGIG reps)
– 400m Run (YGIG)
– 100m Farmers Carry (YGIG)
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