14.3 WOD

Strength Push Press (10RM) FOR LOAD 10RM Push Press (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK… Buy-In: 100 Wall Balls (20/14)|(14/10) In the remaining time… AMRAP of: 10 Thrusters (50/35 10 C2B Pull-Ups (Score is Rounds + Reps)

13.3 WOD

Workout Metcon (AMRAP – Rounds and Reps) E4MOM x 16 MINUTES MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls -Rest 4:00- E2MOM x 10 MINUTES MIN 1-2 – Run 200m MIN 3-4 – AMRAP of… 2 DB Up-Down 4 DB Box Step-Ups (24/20) (Score is Combined Rounds […]

12.3 WOD

Workout Metcon (3 Rounds for time) ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing 75 Double Under-Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double Under *In each set, work […]

11.3 WOD

Strength Front Squat (10RM) FOR LOAD 10RM Front Squat (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Overhead Squat (40/30) 9 Up-Downs 9 Knee 2 Elbow *Option to perform barbell Front Squat if needed. (Score is Rounds + Reps)

10.3 WOD

Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time. **While on the […]