Tuesday 6/20 WOD
Strength: Clean and Jerk Metcon: EMOM 15: 30 dubs 30' hs walk 1 rope climb switch movements each minute
Monday 6/19 WOD
Strength: Box Squats Metcon: 4 RFT: 8 power cleans 18/14 cal row
Thursday 6/15 WOD
Strength: Snatch Complex Metcon: AMRAP 10: climb the ladder 5 wall balls 5 box jump overs 10/10 15/15 etc.
Wednesday 6/14 WOD
Strength: Sumo Deadlift Metcon: 3 RFT: 2 rope climbs 12 burpee to 6" target 16 db snatch
Tuesday 6/13 WOD
Don't forget to RSVP by Thursday for the Luau either at the box on Facebook! It's Saturday at 6:30! Strength: Clean Complex Metcon: 1k...
Friday 6/16 WOD
Strength: Bench Press Metcon: AMRAP 30 - bike 1k/.8k or row 300/250 21 OHS 21 pull ups
Monday 6/12 WOD
It's test week! Get in to get your pre-tests done! Strength: Back Squat Metcon: FT: 80 push ups 60 sit ups 40 kb swing 20 bar muscle ups
Friday 6/9 WOD
Strength: Back Rack lunges Metcon: Granite Games Qualifier 1: AMRAP 12: 10 hang squat cleans 95/65 10 alt. front rack reverse lunges 20...
Thursday 6/8 WOD
Strength: Back Rack Split Jerk Metcon: FT: 60 ft. hs walk 10 t2b 10 double kb deadlifts 60 ft. hs walk 12 t2b 12 kb deads 60 ft. hs walk...
Wednesday 6/7 WOD
Strength: Squat Snatch Metcon: 21-15-9 dumbell snatch ring dips
