Why Not Wednesday
Strict Gymnastics Not For Time: 30 Wall Walks WOD: 3 Rounds: 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24″/20″)
Metcon & Gymnastics
Strict Gymnastics (A) Not For Time: 30 Wall Walks Strict Gymnastics (B) 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second...
Super Saturday
For Time: 200 Meter Run, 21 TTB, 21 Double Unders, 21 Burpees 200 Meter Run, 18 TTB, 18 Double Unders, 18 Burpees 200 Meter Run, 15 TTB,...
Friday Double Header
Warm Up 10 x 1 Sprints WOD: “Double Header” For Time: 50/35 Calorie Bike or Row … Directly into: 100-80-60-40-20 – Double-Unders...
Happy Thursday
Warm: 400 Meter Run 10 Burpees x 2 WOD: For time: 1,000-m row 50 wall-ball shots 50 box jumps 750-m row 35 wall-ball shots 35 box jumps...
TGIF(ifty)
Warm: Movement Prep WOD: For time: 50 jumping alternating lunges total 50 pull-ups - 75 Ring Row 50 push presses RX-95/65 F- 75/45 50...
The Truth of Wednesday
Warm: Tabata Push up Tabata Sit up Tabata Bar Hang WOD: For time: 25-20-15-10: Cal Row 50-40-30-20: KB Swing (55/35)
Getting High on A Thursday
Warm Seated Box Jumps for Height 10 X 1- get as high as you can WOD: 3 Rnds for time 25 Wall Ball- Rx- 20/14 F- 14/8-10 25 Hollow Rock...
Fantastic Friday
Warm: Movement Prep WOD: For time: 50 jumping alternating lunges total 50 pull-ups - 75 Ring Row 50 push presses RX-95/65 F- 75/45 50...
Hump Day Metcon
Row: 3 x 500 Row W/ 1:90 Rest between WOD: 1 small lap Rest 1:00 1 Big Lap Rest 2:00 1 Scottsdale Rd Lap Rest 3:00 1 Mile Run Total time
