WOD 2020-3-24

WOD 2020-3-24

Cairo Metcon (AMRAP – Rounds and Reps) “Cairo” (No Equipment Version): Ascending Ladder for 15:00: 3 V-Ups 3 Odd-Object Clean and Squats 3 Odd-Object Facing Burpees 6 V-Ups 6 Odd-Object Clean and Squats 6 Odd- Object Facing Burpees *Continue to add 3...
WOD 2020-3-23

WOD 2020-3-23

Tic Tac Go Metcon (AMRAP – Rounds and Reps) “Tic Tac Go” AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per round – OR- 10 Air Squats + 50 Double-Unders 20 Air Squats + 50...
WOD 2020-3-22

WOD 2020-3-22

Garage Fight Metcon (AMRAP – Reps) “Garage Fight” 3 Rounds of 1:00 at each: Backpack Thrusters Backpack Cleans Burpees over Backpack Backpack Reverse Lunges Burpees Rest “Garage Fight RX+” 3 Rounds of 1:00 at each: Dumbbell Goblet...
WOD 2020-3-21

WOD 2020-3-21

Tabata Lockdown Metcon (AMRAP – Reps) “Tabata This!” Tabata Burpee Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up * Sub the burpee a bike or rower if you have one * if you want to do...
WOD 2020-3-20

WOD 2020-3-20

Flying V Metcon (Time) WOD 4 rounds for time Run 400 M /Row 500 M / Bike 30/20 Cal 25 V-ups 15M Hand stand walks ** sub 5 inch worms or 3 wall climbs as needed Warm Up 10-15 of each movement Shoulder Mobility Boot Straps Side Lunges Each Side Sampson Stretch Spider...