WOD

10.01.22 Performance & Fitness Metcon (Time) For Time with a partner: 1000m Run (together) 100 Sit-ups or 50 GHD Sit-ups 100 Ring Rows (ADV: 20 Ring Muscle-ups) 100 Sit-ups or…

09.28.22 Performance Clean Pull + Squat Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a heavy complex. Fitness Russian KBS (10 Reps…

09.30.22 Performance Hang Squat Snatch (2 Reps every 1:30 x 5 Sets) Coach’s Notes: The goal is to finish 5-10 pounds heavier than last week. Start light. Fitness Alternating Double…

09.27.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 10 Rounds: 2:00 Work/ 1:00 Rest 25/20 Calorie Row or Ski 10 Toes to Bar 25/20 Calorie Row or Ski…

09.26.22 Performance Back Squat (15:00- Build to 1 rep at 90-92%) Coach’s Notes: If you did the Back Squats last week then build to 92%. If you were not then…

09.29.22 Performance & Fitness Metcon (Checkmark) 4 Sets not for time: 12-20 Alternating Single Leg V-ups 25 Banded Tricep Extensions (light and fast) 1:00 Second Single Arm Farmer’s Hold each…

09.22.22 Performance & Fitness Metcon 5 Sets not for time: 12 Hip Extensions w/ 1 second pause at top (ADV: weighted) 6/6 DB Bulgarian Split Squat (arm assisted) :15-:30 Side…

09.20.22 Performance & Fitness Metcon (2 Rounds for reps) Complete a round every 4:00 x 8 Rounds: 400m Run or 500m/400m Row *Alternate movements each round Coach’s Notes: Record your…

09.23.22 Performance Hang Squat Snatch (3 reps every 1:30 x 5 sets) Coach’s Notes: Start light and build to a challenging weight only if the technique is smooth. Fitness Alternating…

09.24.22 Performance & Fitness Metcon (Time) For Time in teams of 3: 150 Calorie Row 150 Wall Balls (20/14, ADV: 11’/10′ target) 150 Calorie Ski 150 Wall Balls 150 Calorie…