Here is what we found…
Tuesday, December 18th, 2018 Metcon WOD: Metcon (AMRAP – Reps) AMRAP 20:0010 Burpee pull-ups*Use a bar approximately 6″ above the athlete’s reach200 meter run *Leaderboard
Monday, December 17th, 2018 Weightlifting SWOD: Push Press Every 2:30 for 5 sets3 Push press *Attempt to find a 3 rep max push press. Metcon
Saturday, December 15th, 2018 WOD Metcon (AMRAP – Reps) 5, 2:00 Rounds of:15/12 Calorie rowAMRAP Double kettlebell front squats (53lbs/35lbs) in the remaining time *2:00
Friday, December 14th, 2018 Metcon WOD: Metcon (AMRAP – Reps) Tabata push jerk (95lbs/65lbs)3:00 RestTabata chest-to-bar pull-up3:00 RestTabata push-up3:00 RestTabata hang power snatch (95lbs/65lbs) *Record
Thursday, December 13th, 2018 SWOD SWOD: Back Squat 20 Rounds:2 Back Squats every 1:30 *Men start at 185lbs and women start at 135lbs. Men add
Wednesday, December 12th, 2018 Metcon WOD: Metcon (Time) 5 Rounds for time:200 meter Run15 Toes to bar15 Overhead squats (115lbs/75lbs)
Tuesday, December 11th, 2018 Metcon Complete the following in 15 minutes… PART1: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# PART2: Power
Monday, December 10th, 2018 Metcon WOD: Metcon (Time) For time:50/40 cal Air bike*Sub a rower if needed75 Double unders150 Walking lunges75 Double unders50 Bar facing
Friday, December 7th, 2018 SWOD SWOD: Shoulder Press Every 2:30 for 5 sets3 Shoulder press*NO LEGS Metcon WOD: Metcon (AMRAP – Reps) AMRAP 8:00Run 800
Thursday, December 6th, 2018 Metcon WOD: Metcon (No Measure) 5 x 500 meter rowRest as needed between efforts These are intended to be maximum effort
