Here is what we found…
Thursday, January 9th, 2020 Weightlifting SWOD: Romanian Deadlift 12 minutes to build to:6 Romanian Deadlifts*The goal here is ideally control and positioning over speed or
Wednesday, January 8th, 2020 Metcon WOD: Metcon (Time) Complete 4 times:3 rounds of20 Double Unders7 Power Clean 135/9510 Bar Facing Burpees *Time cap per workout:
Tuesday, January 7th, 2020 Metcon WOD: Metcon (Time) For Time:Buy-In: 50/35 Calorie Assault Bike 21-15-9Shoulder to Overhead (135/95)Pull-ups Cash-Out: 50/35 Calorie Assault Bike *Time cap:
Monday, January 6th, 2020 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (95/65)20 Box Jumps (24/20)20 Front Squats
Sunday, January 5th, 2020 Metcon WOD: Metcon (Time) 5 Rounds:21/15 Calorie Row2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy”:5 Strict Pull-ups10 Push-ups15 Air
Saturday, January 4th, 2020 Metcon WOD: Metcon (Time) Teams of 3For Time (30 Minute Cap):120 Deadlifts (155/105)600 Meter Run90 Hang Power Cleans (155/105)600 Meter Run60
Friday, January 3rd, 2019 Metcon WOD: Metcon (Time) 3 Rounds:25 Overhead Squats (75/55)15 Chest to Bar Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20)
Thursday, January 2nd, 2020 Metcon WOD: Metcon (No Measure) 5 Rounds x AMRAP 3:10 Wreck Bag Over Shoulder (50/35)20 Double Unders10 Wreck Bag Reverse Lunges
Wednesday, January 1st, 2020 Metcon WOD: Metcon (Time) 3 Rounds for time:20 Toes to bar20 DB Shoulder to overhead (Switch every 5 reps) 50/3520 Lateral
