Here is what we found…
Friday, November 30th, 2018 Metcon WOD: Bert (Time) For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees
Thursday, November 29th, 2018 Metcon A: 5k Run (Time) Max Effort 5k Run *30 min soft cap B: Metcon (Distance) 30 min AFAP 250m Run
Wednesday, November 28th, 2018 Metcon WOD: Metcon (Time) For Time:50/40 Calorie row or air bikeinto:5 Rounds8 Split jerks (185lbs/125lbs, alternating lead leg on the split
Tuesday, November 27th, 2018 Metcon WOD: Metcon (Time) For time:50 Toes to barinto:21-15-9Power clean (115lbs/75lbs)Front squat (115lbs/75lbs)
Monday, November 26th, 2018 SWOD SWOD: Push Press Push Press*Build to a 3 rep max in 7:00*NO JERKS Metcon WOD: Metcon (AMRAP – Rounds and
Saturday, November 24th, 2018 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Partner Workout AMRAP 15:005 Synchronized chest to bar pull-ups5/5 Synchronized dumbbell hang power
Friday, November 23rd, 2018 SWOD SWOD: Clean and Jerk In 10:00 find a 2 rep max squat clean and jerk *This is performed as singles.
Thursday, November 22nd, 2018 Metcon WOD: Metcon (No Measure) 3 Rounds0:00-2:00 Run 400 meters2:00-4:00 15 x 2 push-up burpees with jump to a 6″ target4:00-6:00
Wednesday, November 21st, 2018 SWOD SWOD: Back Squat Back SquatFind a 1 rep max in 4:00 *No more than 3 attempts are allowed in this
Tuesday, November 20th, 2018 SWOD SWOD: Power Snatch 10 minutes to establish:2 Rep Max Power Snatch*Drop the bar between reps. Reps must be completed in
