Latest WODs

9//20/18 Training

Metcon:

1 Round for Time:

Can be Split up however you would like or can do it straight through, order does not matter as long as all work is completed within 25 min cap

1.25 Mile Run
90 Air Squats
60 Burpees
30 Clean and Jerks @135/93

Core:
30s side plank into 30s front plank into 30s side plank into 30 seconds rest x3


9/19/18 Training

Metcon:

400 M Run
15 Burpees
30 KB Swings 53/35
400 M Run
20 Burpees
40 KB Swings
400 M Run
25 Burpees
50 KB Swings

Core:

Every 3 Minutes x3
10 –V sit-ups
20 straight leg sit ups
30 flutter kicks per side


9/18/18 Training

Strength:

Find 3 rep Power Snatch ** Must be Touch and Go**

Metcon:

12 Min AMRAP
3 Overhead Squats (155/125)
6 Push-ups
12 Lateral Jumps over the Bar


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