Tuesday 11/09/2021

Strength
Front Squats
3 Rounds On the 2:00:
5 Front Squats 

*Score = Sum Total Load

WOD
"ALL BALL"
For Time:
42-30-18: 
Wall Balls 20#/14#
Hand Release Push-Ups
Calorie Row
Women's Calories: 30-24-12

Thursday 07/29/2021

Pre WOD
"NCMETCON BASELINE I.I"
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

WOD
"NCMETCON BASELINE I.II"
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

Thursday 06/24/2021

WOD
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings 70#/55#
Tabata 4 - Cal Bike    

-Rest 1:00 b/t Tabatas-
(Score is Reps)

Tuesday 06/15/2021

WOD
AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs 24"/20"

(Score is Rounds + Reps)

Finisher
2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light) 

-Rest As Needed b/t Sets-
(No Measure)