November 1 WOD

November 1 WOD

Metabolic Conditioning: Team Wod: 1 Athlete working at a time Complete each wod in order then advance Karen – 150 Wall Balls(20/14 to 10′) Diane – 21-15-9 Deadlift(225/155) and HSPU Annie 50-40-30-20-10 Sit-Ups and DU Reps scalable as appropriate or...
October 31 WOD

October 31 WOD

Metabolic Conditioning: 4 rounds 5 Muscle-Ups or 10 Strict Pull-Ups 10 Power Snatches(95/65) 15 Box Jumps(24/20)
October 30 WOD

October 30 WOD

Metabolic Conditioning: Team Wod: Teams of 3 or 4 (ropes avail.) 400m Run – ALL Team Run Each Team Member completes: 4 Rope Climbs & 48 Med Ball Cleans(20/14) 1 athlete per element 400m Run- ALL Team...
October 29 WOD

October 29 WOD

Barbell Skill: Back Squats 5-5-5-5-5 1AE3M Metabolic Conditioning: Al’s Birhtday Workout 5 rounds (10 min) Odd min – 10 Deadlifts(135/95) 16 Air Squats – Burpees IRT Even minute – 100m run – DU...
October 27 WOD

October 27 WOD

Metabolic Conditioning: “Grace” 30 Clean & Jerks for time(135/95)