WODs

Saturday August 24th, 2019

FAMOUSLY HOT SHOWDOWN!

Friday August 23rd, 2019

STRENGTH:

15:00

5 x 3

TnG push press

(build to a moderately heavy triple)

METCON:

21-15-9

wallballs

handstand pushups

*50 double under after each round

15:00 time cap

Thursday August 22nd, 2019

OPEN GYM 3:30PM-7:00PM

BARBELL CLUB 5:30PM-6:30PM

FREE INTRO CLASS 5:45PM-6:45PM

Wednesday August 21st, 2019

CONDITIONING:

25:00

2 rounds

750m row

1:00 rest

500m row

1:00 rest

250m row

1:00 rest

METCON:

7 rounds

7 deadlifts 185/115

7 strict pull-ups

12:00 time cap

Tuesday August 20th, 2019

STRENGTH:

18:00

hang power snatch

(build up to a moderately heavy single)

METCON:

5 rounds

3:00 AMRAP

10 box jump overs 30/24

200m run

max toes to bar in remaining time

1:00 rest

Monday August 19th, 2019

STRENGTH:

18:00

front squat w/ :02 descent

(build to a moderately heavy single)

METCON:

15:00 AMRAP

10 calorie bike

12 goblet squats 53/35

10 power cleans 75/55

12 burpees over bar

Saturday August 17th, 2019

TEAM METCON:

30:00 AMRAP

100 double unders

40 sa db shoulder to overhead 50/30

60 burpees

40 sa db oh reverse lunge 50/30

60 toes to bar

40 sa db snatch 50/30

one partner at a time, split up work as desired