Tuesday, March 31, 2020

Equipment Required Version

Metcon (Time) Dumbbell WOD 4 rounds for time 7 Strict Pull Ups (DB/ KB Rows) 12 Toes To Bar (V-ups) 12 DB Push Press (Pick a load)

DB/KB Rows: 7 per side if you only have single DB/KB DB/ KB Push Press: 12 per side if you only have a single DB/ KB

No Equipment WOD

Metcon (Time) 8 Rounds For Time 200m Run 15 Plank Transitions Rest 1:00 btw rounds

Score is total time including rest. Scale: Run: 50 jumping Jacks/ 1 min Jump Rope Plank Transitions: Kneeling plank transitions

Body Weight WOD For Time 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups 10-9-8-7-6-5-4-3-2-1 Burpees *12 V-ups after each round

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Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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