07.24.19

Wednesday, July 24, 2019 For Time: 1000 Meter Row 1 Mile Assault Bike 50 Kettlebell Swings(53,35)(44,26)(26,18) 400 Meter Sandbag Run 30 Pull-ups 200 Meter farmer carry with kettlebell (53,35)(44,26)(26,18) This one has a wide variety of...

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07.23.19

Tuesday, July 23, 2019 Back Squat: 6-6-6 Then, 3 Rounds for time: 50 Air Squats 400 Meter Run 30 Double Unders We are starting off again today with a lift. Your goal is to get three heavy sets of 6 reps back squat. Your metcon is all body weight...

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07.22.19

Monday, July 22, 2019 Deadlift: Build to heavy sets of 5-3-1 Then, For Time: 15-12-9-6-3 Deadlifts (155,105)(135,95)(115,80)(95,65) Bar Facing Burpees Deadlift Monday is here! We will start off building up to the heaviest you can do for 5 reps, 3...

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07.20.19

Saturday, July 20, 2019 WOD for INCLUSION Special Olympics NC Fundraiser July 20, 2019 *20 Min Time  Cap Score: Time to complete. If you do not complete, then your time is 20:00 plus 1 second for every meter and rep not completed. Part  “A” -1968...

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07.19.19

Friday, July 19, 2019 On the 4:00 x 5 Rounds: 20/14 Calorie Bike 10 Lateral Barbell Burpees 5 Power Snatches (95,65)(75,55)(55,35)(35,15) Roll through this one as quickly as possible so that you get more rest time. On the last round we will go...

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