Friday 09/16/2022

WOD
"Well Rounded"
10 Rounds For Time:
3 Clean and Jerks 155#/105#
200 Meter Run
1 Round of "Cindy"

*Cindy  = 5 pull ups + 10 push ups + 15 air squats

Tuesday 08/30/2022

Strength
Back Squat
Build to a Heavy Set of 15

*Score = Heaviest Load

WOD
"Cindy"
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Score = Total Rounds + Reps

Friday 10/30/2020

Strength
Deadlift
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Deadlift

WOD
“NCX BASELINE III.II (Test)"
AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats

Saturday 10/24/2020

WOD
In Teams of 2
ON 7:00 RUNNING CLOCK...
Complete 1000m Run*

Into...

AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups

Into...

ON 7:00 RUNNING CLOCK...
Complete 1000m Run

*Rest remaining time before AMRAP. Runs are done together. Athletes take turns doing full rounds of AMRAP.
(Score is Rounds + Reps)