Thursday, January 2nd, 2020
Alan Bates
January 2, 2020
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
Here is what we found…
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
Monday, December 30th, 2019 Metcon WOD: Metcon (No Measure) Every 5 Minutes x 5 Rounds:20/14 Calorie Row20 x 10 Meter Shuttle Sprints20/14 Calorie Assault Bike
Sunday, December 29th, 2019 Weightlifting SWOD: Back Squat Back Squat3 x 5 Metcon WOD: Metcon (Time) 27-21-15-9:Slam Balls (20/10)Wallballs (20/14)
Saturday, December 28th, 2019 Metcon WOD: Metcon (Time) For Time:800 Meter Run50 Power Snatches (75/55)800 Meter Run5 Rope Climbs or 15 Strict Pull Ups800 Meter
Friday, December 27th, 2019 Weightlifting SWOD: Thruster 15 minutes to build to:1 Thruster*From the rack Metcon WOD: Metcon (No Measure) 5 Rounds:20/15 Calorie Row10 Thrusters
Thursday, December 26th, 2019 Metcon WOD: Metcon (AMRAP – Reps) Tabata:Kettlebell Swings (53/35)Assault Bike CaloriesKettlebell Box Step-ups (53/35 to 24/20)Assault Bike Calories TABATA8 Rounds:20 Second
Tuesday, December 24th, 2019 Metcon WOD: Jute’s 12 Days of Christmas (Time) Complete for time Just like the Song “12 days Of Christmas” 1 Deadlift
Monday, December 23rd, 2019 Weightlifting SWOD: Back Squat 20 minutes to complete: Back Squat WavesSet #1 – 6 Reps @ 74%Set #2 – 4 Reps
Sunday, December 22nd, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 15:20 Russian Kettlebell Swings (70/53)300′ Single Kettlebell Farmers Carry (70/53)400 Meter Row
