SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) 3 Rounds For Time: 25 Cal Row 25 Kettle Bell Swings 53/35 25 Wall Ball Shot 20/14 25 PVC Pipe Sit Ups 25 Burpees
HeroWOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Warm-up Mobility Cash Out: – 5min Assualt Bike Cooldown -2min Couch stretch (ea)
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 –
