COMPETITOR

Warm up- 800m Jog Benchmark #6- 75 Wall Balls…30/20…10/10 for time Strength WOD: 21…15…9 of: Deadlift…315/205 Bench Press…225/120 For Time Metcon: Explode WOD

Warm up- 200 Double Unders Benchmark #6- 50cal Assault Bike for time Strength WOD: 3 Rounds of: 500m Row 50 Double Unders For Time Metcon:... Read More

Warm up- 1000m Row Benchmark #4- Max Un-broken Ring Muscle Ups Benchmark #5- 60 GHD Sit Ups for time Metcon: Explode WOD

Warm up- 800m Jog Benchmark task 3- 800m sprint Benchmark task 4- 8rm TnG Snatch Strength WOD: 10-1 Weighted Pull Ups (10cal Assault Sprint in... Read More

Benchmark Task: For this month we will be doing benchmark tasks for baseline assessments. Each day we will have one task to complete that we... Read More

Warm up- 1000m Row Strength WOD: 21…15…9 of: Back Squat…235/155 Shoulder to OH…185/135 Cal Row For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 40…30…20 of: Meter HS Walk GHD Sit Ups Assault Bike Cals Metcon: Explode WOD

Warm up- 5min Assault Bike Strength WOD: 18…12…6 of: Paralette HSPU (25m Sled Push after each set) For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 3 Rounds of: 30cal Assault Bike 5 Rope Climbs For Time Metcon: Explode WOD

REST DAY