WOD: May 16th, 2019

FUEL OF THE DAY:PRE – STRENGTHProtein / Veggies / Fats SKILL:15min Practice – Handstand Push Ups 3 Rounds Each For Time:250m – Row5 – Overhead Skwaats! FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: May 15th, 2019

FUEL OF THE DAY:PRE – CONDITIONINGProtein / Veggies For Time:8 x 100m – RUN4 x 200m – RUN(1:1 REST) For Time:50 – Russian KB Swings100 – Mt Climbers (total) FUEL OF THE DAY:POST – CONDITIONINGProtein /...

WOD: May 14th, 2019

FUEL OF THE DAY:Pre – MetconProtein / Carbs STRENGTHSplit Jerks – 4 x 2 @80% / 2 x 1 90% 4 Rounds For Time of:60 – Double Unders /  Level 2 – 35 Double Unders / Level 1 – 150 singles30 – Push UPs  / Level 1 – 18 Push Ups FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: May 13th, 2019

FUEL OF THE DAYPRE – CONDITIONINGProtein / Veggies 3 Rounds For Time:10 – Burpees20 – Box Jump Overs30 – DB Snatch40 – Sit Ups50 – Double Unders FUEL OF THE DAYPOST – CONDITIONINGProtein /...

WOD: May 10th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs “THE LYON” 5 rounds, each for time of:165-lb. squat cleans, 7 reps165-lb. shoulder-to-overheads, 7 reps7 burpee chest-to-bar pull-upsRest 2 minutes between rounds. Capt. David Lyon, 28, of...

WOD: May 9th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs For Time:40 – Box Jumps 24″/20″40 – Push UpsREST 2min30 – Box Jumps30 – Toes To BarREST 2min20 – Box Jumps20 – Push Ups FUEL OF THE DAY:POST – METCONProtein...