Today's WOD

Friday 10.20
Push Jerk (4x5 @ 80%)
Hit a set every 2:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Push Jerks (135,95)
12 Toes To Bar


Past wods

Thursday 10.19
1. Wine Tour RSVP by Saturday!
2. Anyone that ordered apparel, it will be ready in the next 7-10 days and will be delivered to the box.
Metcon (Time)
4 Rounds
400m Run
21/15 Calorie Row
15 KBS (70,53)

*staggered start times
to allow for rower*
If no rower, use the assault
bike
If no AB, burpee each rep
until free

 

Wednesday 10.18
Metcon (Time)
3 Rounds For Time
75 Double Unders
50 Air Squats
15 Deadlifts (225,155)

 

Tuesday 10.17
Last call for wine tour reservations!!! Let me know by Saturday 10/21 so I can confirm with the transportation company!
Power Clean (3-3-2-2-1-1-1)
Score heaviest single, note range of 7 sets in comments
Metcon (Time)
For time:
21 Bar Facing Burpees
21 Power Cleans (135,95)
21 Bar Facing Burpees
*8 min cap*
Go hard on this conditioning piece if you want to get the intended stimulus, the time cap is generous, you will not come close to it if performed correctly.