9.1.2022Mobilitywith coachPistol Test (AMRAP - Reps)1 Min Alternating Max pistolsDO THIS FIRST!Metcon (AMRAP - Reps)2:30 min Amrap Max Rope Climbs (rx+ legless) 1:30 restMetcon (AMRAP [...]

8.31.2022Metcon (Calories)Partner Wod 15 Min Amrap Run 200 M Row for Calories (score = cal) Both partners are working, they switch every time someone completes [...]

8.30.2022Shoulder Press (7x1 record heaviest 1)Metcon (AMRAP - Rounds)16 Min EMOM 1. 10 Toes 2 Bar 2. 6 burpee Box Jumps 24/20" (rx+ 30/24") 3. [...]

8.29.2022Power Clean (7x1 record heaviest)Metcon (Time)5 Rounds for Time 1 Wall Walk 8 Hang Power Cleans 95/65 (rx+ 135/95) 25 Air Squats

8.28.2022Overhead Squat (6x2 record heaviest 1x2)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

8.27.2022Push Jerk (6x2 record heaviest 1x2)9am - share racksMetcon (AMRAP - Rounds and Reps)12 min Amrap 12 Kayakers 20/14 9 Med Ball Cleans 6 Med [...]

8.26.2022Metcon (AMRAP - Rounds and Reps)30 Min Amrap Helen(ish) 400 M Run 21 KB Swings 35/26 (rx+ 53/35) 12 Pull Ups (rx+ C2B)

8.25.2022Deadlift (6x2 record heaviest 1x2)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Deadlift 185/125 (rx+ 225/155) Headcutters 53/35 (rx+ 70/53)

8.24.2022Accessory Work3x 6 strict leg step up each leg - no push off. Go as high as possible 6 Single Leg RDL (each leg) 10 [...]

8.23 2022Mobility15-20 minutes with CoachMetcon (AMRAP - Reps)3 min Amrap 400 M Run Max Double Unders 2 Min rest 3 min AMRAP 400 M RUn [...]