WOD: July 21st, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbs   20 Min AMRAP: ‘Teamwork Makes Dreamwork’ 200m- Buddy Carry 30- Thrusters (95/65) 20- Wall Ball Sit-Ups 10- Plank Ups with High Five *Alternative plate carry instead of buddy. Switch as needed with partner. *...

WOD: July 20th, 2018

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats Strength: Back Squats (to box) – 10 x 3 Skill: Box Jumps – For Height 7 x 2 FUEL OF THE DAY: POST – STRENGTH Protein / Veggies /...

WOD: July 19th, 2018

FUEL OF THE DAY: Pre – STRENGTH Protein / Veggies / Fats 3 Rounds -Not For Time Max reps – Strict Pull Ups 10 – Ring Rows 20/15 – Push Ups EMOM x 7min: 8 – KB Swings 70# / 53# 9 – Wall Balls FUEL OF THE DAY: Post – STRENGTH...

WOD: July 18th, 2018

FUEL OF THE DAY: Pre – Metabolic Conditioning Protein / Starchy Carbs Strength: Push Press – 5-5-5-5-5 10min AMRAP of: 100m – Run 5 – Hang Power Cleans 3 – Burpees Over Bar FUEL OF THE DAY: Post – Metabolic Conditioning Protein /...

WOD: July 17th, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs “DEATH BY PATSY” (Coach Patsy’s Signature WOD) FOR TIME: 50 – Double Unders 50 – DB Snatch 50#/35# (total / alternating) 40 – Double Unders 40 – Toes To Bar 30 – Double...

WOD: July 16th, 2018

FUEL OF THE DAY: Pre – Strength Protein / Veggies / Fats Skill Snatch Complex: Snatch Deadlift Snatch High Pull Hang Snatch Overhead Squat 8 x 1 FUEL OF THE DAY: Prost – Strength Protein / Veggies /...