Category: Daily WOD

Tuesday 6/18/19

Performance Strength A1. Bilateral Double DB or KB Row: 5 x 5 A2. Bench Press: 80% x 3 85% x 2 87-90% x 1 80% x 3 Fitness Strength A1. Bilateral Double DB or KB Row: 4 x 5 A2. Bench Press: 4 x 5 Performance MetCon 10:00 AMRAP 7 Strict Handstand Push Ups 20 …
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Monday 6/17/19

BACK SQUATS Performance Version 80% x 3 85% x 2 87-90% x 1 80% x 3 Fitness Version 4 x 5 3 ROUNDS 400m Run 21 Kettle Bell Swings (53/35) 12 Toes to Bar

Sunday 6/16/19

Happy Father’s Day! REMINDER: YOGA IS CANCELLED TODAY (SUNDAY 6/16) 10am – 12pm: OPEN GYM *YOGA IS CANCELLED

Saturday 6/15/19

*Yoga is CANCELLED tomorrow, Sunday, 6/16. A1. Goblet Squat – 3 x 10 A2. Ring Rows – 3 x 10 21 – 15 – 9 Cals on the Rower V-Ups *10 Burpees after each round FOR TIME: 30 Muscle Ups ( RX+ if you go STRICT!) 4 ROUNDS 1:30 to Establish a Max Effort Set …
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Friday 6/14/19

*Yoga is CANCELLED on Sunday, 6/16 Find a max for the following complex: 1 Hang Squat Snatch + 2 Overhead Squats FOR TIME 1000m Row or 60 Cal Bike 50 Kettle Bell Swings (70/53) 30 Toes to Bar Turkish Get-Up: 3 x 3 each arm

Thursday 6/13/19

“Half Cindy – STRICT” 10min AMRAP 5 Strict Pull-Ups or Ring Rows 10 Push Ups 15 Air Squats FOR TIME 1000m Row


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