9 AM Free WOD
Partners or Teams
(1 working at a time)
5 minutes max box jumps 24/20
rest 5 minutes
5 minutes max fence runs
rest 5 minutes
5 minutes max burpees
rest 5 minutes
5 minutes plank
rest 5 minutes
5 minutes max med ball sit-ups 20/14
10 AM Members WOD
8 rounds for time -
200m run
8 front squats
8 clean and jerks
1 rope climb
Pick a weight you can straight set but will be challenging for you.
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