Thursday November 1st, 2018
Metcon
10 Min AMRAP
10 Thrusters #95/65 (Mod: #65/45)
10 Pull Ups Metcon
1000m Row
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WORKOUT OF THE DAY
Wednesday October 31st, 2018
Happy Halloween! Remember we will be CLOSED at 6pm! Trick or Treat! Metcon
70/50 Cal Assault
50 Box Jump Overs 24/20" (Mod: 20" Step Overs)
70 KB Swings #53/35
Tuesday October 30th, 2018
Metcon 9 Min AMRAP
20 DB Push Press #50/35 (Mod: #25/20)
40 Double Unders CORE 3 Rounds
18 GHD Sit UPS (Mod: 20 Weighted Sit Ups)
12 Ball Slams #50/35 (Mod: 25/15)
10 Cal Ski
Monday October 29th, 2018
MetCon EMOM 16 Min
ODD: 8 Burppes Over Bar + Max Rep Power Clean #155/105 (Mod: #85/55)
EVEN: Sand Bag Shuttle Sprint #50/35 (20 feet = 1 Rep)
WOD 4 Cause
“Helen Meets Grace” With a Partner 3 Rounds 400m Run 21 KB Swings #53/35 12 Pull Ups Immediately into 30 Clean & Jerks for Time #135/95
Friday October 26th, 2018
Metcon
16 Min AMRAP
Max Pull Ups (Mod: Banded Strict Pull Up)
*Every Drop 12 Wall Balls #20/14 & 12 SDLHP #95/65 (Mod: #65/45)
RX+ C2B Pull Ups
Thursday October 24th, 2018
Metcon 4 Rounds
100 Double Unders (Mod: Weighted Singles)
40 DB Snatch #50/35 Alt. Arms (Mod: #25/20)
20 HSPU (Mod: Hand Release Push Up)
Wednesday October 24th, 2018
Metcon For Time:
50 Hang Cleans #115/75 (Mod: 75/55)
50 T2B
25 Hang Cleans #115/75 (Mod: 75/55)
25 T2B
Tuesday October 23rd, 2018
Metcon 5 Min AMRAP
Max Cal Assault 12 Min AMRAP (Ladder Style)
4-4-4...8-8-8..12-12-12..etc
KB Swings #53/35 (Mod: #26/18)
Plated Burpee Pick Ups #45/25 (Mod: #25/15)
Box Jumps 24/20 (Mod: Step Ups)
Monday October 22nd, 2018
Metcon
800m Run
Then:
15-12-9
Deadlift #135/95 (Mod: #95/65)
Front Squat
STOH
Then:
800m Run
RX+ #105/105
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