WOD

WOD: Sept. 24th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


Every Minute On the Minute x 20min:
Min 1 – 10:
3 – Back Squats 225/155
7M/5F – Push Ups
Min 11- 20:
3 – Back Squats 155/105
3 – Box Jumps 30″/24″


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Sept. 22nd, 2018

Fuel of the Day:
PRE – METCON
Pro / Carbs


“THE YUNGELS”
22min AMRAP of:
3 – P. Cleans (185/125)
6 – HSPU
9 – Pull Ups
18 – Double Unders


Fuel of the Day:
POST – METCON
Pro / Carbs

WOD: Sept. 21st, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


5 Rounds For Time of:
6 – Power Snatch 115/75
9 – Box Jumps
12 – Pull Ups


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Sept. 20th, 2018

FUEL OF THE DAY:
PRE – STRENGTH & CONDITIONING
Protein / Veggies / Fat


Strength:
Deadlifts – 3 x 10

For Time:
800m – Run
REST
800m – Run*


FUEL OF THE DAY:
POST – STRENGTH & CONDITIONING
Protein / Veggies

WOD: Sept. 19th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


3 x 5 minute AMRAPS

A. 12 – Med Ball Cleans
6 – KB Push Press 53/35 (each arm)

B.  12 – KB Swings
6 – Lunges (each leg)

C.  12 – Wall Balls
6 – HSPU

2min REST Between AMRAPs


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Sept. 18th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / Carbs


10 Rounds For Time of:
150m – Row
5 – Man Makers
:30 sec REST


FUEL OF THE DAY:
Post – Metcon
Protein / Carbs

WOD: Sept. 17th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


Every 2 Minutes on the Minute x 30min:
2 – Bench Press
4 – Ring Rows
60ft. – Bear Crawl (odd) / 60 ft. OH Carry (even)


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies 

WOD: Sept. 15th, 2018

PARTNER…. Where are you?!?!

10min AMRAP of:
5 – Burpees
10 – Sit Ups
15 – Mt. Climbers Each leg
* Partner 1 does all movements
Partner 2 will hold Front Rack with 2 KBs, once P1 completes all 15 MT Climbers, they switch.

WOD: Sept. 14th, 2018

FUEL OF THE DAY:
PRE – METCON
PROTEIN / CARBS



Every Minute On the Minute x 15min:
3 – Deadlifts 275/185
5 – Box Jumps 24″/20″
7 – KB Swings 70/53


FUEL OF THE DAY:
POST – METCON
PROTEIN / CARBS

WOD: Sept. 13th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / Carbs


“FRAN”
21 – 15 – 9 reps for time of:
Thrusters
Pull – Ups


FUEL OF THE DAY:
Post – Metcon
Protein / Carbs