4.1.24
/
Weightlifting
7 Rounds E3M
2 Clean & Jerks
Accessory
Barbell Curls 4x10
Chin-ups 4xMax effort
Featured
12.6.23
/
Conditioning
5 x 2 min AMRAP
Max distance row
Rest 2 minutes between
CAP programming from 10/23/2023
Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs
11.23.23
/
Happy Thanksgiving!
Metcon
Partner WOD
35 min AMRAP
60 Sit-ups
40/32 Calorie Row
60 DB Power Snatches @ 50/35
40/32 Calorie Bike
60 Slamballs @ 30/20
8.24.23
/
Strength
7 Rounds E4M
Sumo Deadlift
1x3; 2x2; 3x1
Accessory
400m DBall Carry
6.23.23
/
Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35
30 Pull-ups
Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs
