Monday, October 7th, 2019
Alan Bates
October 7, 2019
Monday, October 7th, 2019 Metcon WOD: Metcon (Time) On the 4:00 x 5 Rounds:9 Burpee Box Jump Overs (24/20)15 Dumbbell Front Squats (50’s/35’s)15/12 Calorie Assault
Here is what we found…
Monday, October 7th, 2019 Metcon WOD: Metcon (Time) On the 4:00 x 5 Rounds:9 Burpee Box Jump Overs (24/20)15 Dumbbell Front Squats (50’s/35’s)15/12 Calorie Assault
Saturday, October 5th, 2019 Metcon WOD: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20#
Friday, October 4th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 16:12 Hang Power Cleans (155/105)21 Lateral Barbell Burpees12 Push Jerks (155/105)21 Toes
Thursday, October 3rd, 2019 Metcon WOD: Metcon (Weight) On the 4:00 x 5 Rounds:25/20 Calorie Assault Bike50 Double Unders5 Deadlifts *Build in Deadlift Weight*Score will
Wednesday, October 2nd, 2019 Metcon WOD: Metcon (Time) 3 Rounds:21/15 Calorie Row15 Chest to Bar Pull-ups Directly Into… 3 Rounds:21 Kettlebell Swings (53/35)15 Thrusters (95/65)
Tuesday, October 1st, 2019 Weightlifting SWOD: Shoulder Press Complete every 90 seconds for 5 rounds:8 Single Arm Dumbbell Strict Press (r/l)*You decide the load.*Must complete
