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)
HeroWOD Turns (Time) 5 RFT: 15 Push Press 115/80 21 Front Squats 115/80 400m Run This Hero WOD is dedicated to Ian "Turns" Turner of Australian Defense Force who paid the ultimate price for his country on July 15, 2017. After many years of battling PTSD the "untamed beast" as he called it, it lead
