9AM Free WOD!
24 Minute AMRAP
Teams of 2 or 3 accumulate (one working at a time) rounds of
48 Air Squats
24 Burpees
12 Pull-ups
6 HSPU (Substitute 12 Push-ups)
Fence run together
10 AM WOD
5 rounds kinda for time -
400m run or 500m row (you can alternate)
10 clean and jerks 115/103
The runs and rows are at a comfortable pace that you can recover but keep moving, then the clean and jerks should be all out, touch and goes, cycle that barbell as fast as possible.
WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN
HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo
WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR