Upper Body Strength + MetCon Push Press (5-4-3-3-2-2-1 Every :90sec (AHAP)) Looking for a Heavy Single Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 Cal Row 10 Double DB Push Press 50/35 Warm-up Accessory Cash Out: – 100 banded pull aparts
CoreWOD Wednesday CoreWOD CoreWOD: 10min EMOM 2 KB Turkish Get Ups 53/35 – Then- TABATA Seated Leg Lift over KB Metcon (Time) Buy In: 200m KB Farmers Carry (70/53) 21-15-9 Clusters (135/95) Toes to Bar Buy Out: 200m KB Farmers Carry (70/53) Warm-up Mobility Cash Out: – 2min Frog stretch – 2min Seal pose
Lower Body Strength + MetCon Deadlift (5×3 Banded Deadlift (Across) @ 70% of 1RM) + 15 Barbell Glute Bridges 45/35 Every 2mins Metcon (Time) For Time: 35 Push Ups 28 Jumping Lunges 21 Burpees 14 Devils Press (50/35) 7 Wall Walks 14 Devils Press (50/35) 21 Burpees 28 Jumping Lunges 35 Push Ups Warm-up –
Manic Mondays Metcon (AMRAP – Rounds and Reps) 15min AMRAP 20 Med Ball Cleans (20/14) 40 Mountain Climbers (Single Count) 60 Double Unders -Rest 2mins- 800m Run(As Fast As Possible) 800m Run (Time) Max Effort 800m Run Warm-up Mobility Cash Out: – 2min Assualt Bike cool down – 2min Low Dragon Stretch
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) For Time W/Partner: 400m Run(Together) 60-40-20 Wall Ball (20/14) Double Unders 3 Rds 10 Thrusters (135/95) 20 Burpees 3 Rds 20 Hang Cleans (135/95) 30 Toes to Bar 3 Rds 20 Step Overhead Walking Lunge (45/25 plate) 40 Overhead Squats (45/25 plate)
