Here is what we found…
Wednesday, July 17th, 2019 Metcon WOD: Metcon (Time) Buy-In:35/25 Calorie Assault Bike 50-40-30-20-10:Double UndersAbMat Sit-ups Cash-Out:35/25 Calorie Assault Bike *Time cap: 20 minutes
Tuesday, July 16th, 2019 Metcon WOD: Metcon (Time) 4 Rounds:200 Meter Run10 Chest to Bar Pull-ups200 Meter Run10 Dumbbell Snatches (50/30) *Time cap: 20 minutes
Monday, July 15th, 2019 Weightlifting SWOD: Squat Clean 12 minutes to build to:1 Heavy Squat Clean Metcon WOD: Elizabeth (Time) 21-15-9Clean, 135# / 95#Ring Dips
Friday, July 12th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 25:1k Row50 Synchro Air Squats30 Wreck Bag Cleans (50/35)
Thursday, July 11th, 2019 Metcon WOD: Metcon (Time) For Time:30 Clean and Jerks (135/95)1 Mile Run25 Strict Pull Ups1 Mile Run100 Burpees *Time cap: 40
Wednesday, July 10th, 2019 Metcon WOD: Metcon (Time) On the 4:00 x 5 Rounds:9 Box Jump Overs (30″/24″)15 Dumbbell Front Squats (50’s/35’s)15/12 Calorie Assault Bike
Tuesday, July 9th, 2019 Weightlifting SWOD: Deadlift 15 min Build to Heavy Set of:3 RM Deadlift Metcon WOD: Metcon (Time) 21-15-9:Deadlifts (225/155)400 Meter Run *Time
Monday, July 8th, 2019 Metcon WOD: Metcon (Time) For Time:2,000 Meter Row Directly IntoÂ… 10 Rounds of “Heavy Chief” 1 Round of “Heavy Chief”:3 Power
Saturday, July 6th, 2019 Metcon WOD: Metcon (Time) 3 Rounds:800 Meter Run21 Toes to Bar30 Dumbbell Snatches (50/35) *Time cap: 25 minutes
Friday, July 5th, 2019 Metcon WOD: Metcon (Time) 21-15-9:Row CaloriesBike Calories Directly IntoÂ… 21 Hang Squat Clean Thrusters (135/95) *Women Complete 15-12-9 Machine Calories*Time cap:
