WOD

WOD: July 10th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein/ Starchy Carbs


3 x 4min AMRAP of:
400m – Run
9 – Box Jumps
72ft – Bear Crawl
For Reps – Lunges
REST 3min


FUEL OF THE DAY:
Post – Metcon
Protein/ Starchy Carbs

WOD: July 9th, 2018

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


Strength:
DB/KB Press + 1 arm Overhead Carry
3 x 5 x 50m

Bent Rows 
5-5-5-5

3 Rounds
Plank Hold -90 sec
Hollow Hold – 45 sec
L – Sit – 20 sec
REST


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

WOD: July 7th, 2018

“Won’t you be, my partner”

For Time:
36 – 27 – 18 – 9 Cal  Row – 100m Run
KB HOLD – (70/35)
*Partner 1 will row for calories, partner 2 will hold KB.  They will switch and partner 2 will row the same calories.
The last rounds is a 100m run.
10 sec penalty added to Time if KB is put down.

WOD: July 6th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs


HERO WOD
“Desforges”

5 rounds For Time of:
Deadlift – 12 reps (225/155)
20 – Pull-ups
Clean and jerk – 12 reps (135/95#)
20 – Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.


FUEL OF THE DAY:
Post – Metcon
Protein / Starchy Carbs

WOD: July 5th, 2018

FUEL OF THE DAY:
Pre – Strength
Protein / Fats


Strength:
Bench Press – 3 x 12

5 min AMRAP:
6 – Box Jumps **
6 – Hand release Push ups


FUEL OF THE DAY:
Post – Strength
Protein / Fats

WOD: July 4th, 2018

HAPPY INDEPENDENCE DAY!

“1775”
As Many Rounds and Reps as Possible in 60 minutes:
17 – Power Cleans (135/95#)
75 – Air Squats
200m – Run with each piece of equipment
*Barbell, plate, other plate – yes that’s 200m run 3 times.

WOD: July 3rd, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


Annie, Get-Up!

For Time:
5-4-3-2-1
Turkish Get-Ups (each arm)
50-40-30-20-10
Double Unders
Sit Ups
**5 TGU, 50 Dubs, 50 Sit Ups, then 4, 40, 40…


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 2nd, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs


Strength
Back Squats 3 x 5

3 Rounds For Time:
9 – DB Front Squats
12 – DB Push Press
15 – Pull Ups


FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: June 29th, 2018

FUEL OF THE DAY:
PRE – CONDITIONING
PROTEIN / STARCHY CARBS


 
10 Rounds For TIme:
250m – Row
200m – Run
10 – Burpees


FUEL OF THE DAY:
POST – STRENGTH
PROTEIN / Carbs