09.24.18

Metcon (Time)
40 Thrusters (75/55)
4 – 100m Sprints
40 Wallballs
4 100m Sprints
30 Thrusters
3 – 100m Sprints
30 Wallballs
3 – 100m Sprints
20 Thrusters
2 – 100m Sprints
20 Wallballs
2 – 100m Sprints
10 Thrusters
1 – 100m Sprint
10 Wallballs
1 – 100m Spirnt

09.22.18

Metcon (AMRAP – Reps)
Cardio Starter
Max Reps
50m Sprints for 8 min
Fall 2016 Comp WOD #1 (AMRAP – Rounds and Reps)
Teams of 3
5 Power Cleans (135/95)(95/65)
10 T2B (scaled Knee Raises)
15 Deadlifts (135/95)(95/65)
Each athlete completes triplet in its entirety before rotating.

09.21.18

Metcon (AMRAP – Reps)
Bench Press
3 sets max reps (135/75)
Metcon (AMRAP – Reps)
Fight Gone Bad Style (1 min each station, repeat 3 times)
SDHP 75/50
Burpees
War ropes
Calorie Row
1 min rest