10.13.16

Well over $100 raised already for Barbells For Boobs thanks to our #ovc4boobs Check-In Challenge!  Keep those posts coming! 

Well over $100 raised already for Barbells For Boobs thanks to our #ovc4boobs Check-In Challenge!  Keep those posts coming! 

WOD

Accessory

Rope Climbs

5 ascents


Metcon

Partner WOD

200 Wallballs @ 20/14

150 Deadlifts @ 135/95 (RX+: 185/125)

200 Double-unders (Scale: 100 DUs or 3/1 singles)

Movements must be completed in order.  Split reps up as necessary

9.16.16

Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.  

Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.  

WOD

“WOD for Dogs”

3 Rounds for max reps

1 minute each of

Thrusters @ 75/55 lbs

KB Swings @ 1.5/1 pood

Jumping Air Squats (6” clearance)

Lateral Burpees

5M sprints down and back (each direction is 1 rep)

1 minute rest between rounds.

9.14.16

Coach Paul is excited about only having to do 200 burpees on Saturday @ the WOD for Dogs. You can change that by visiting our link on Facebook or our website to donate. Proceeds benefit the Belmont Co. Animal Rescue League! Let's help shelter dogs! …

Coach Paul is excited about only having to do 200 burpees on Saturday @ the WOD for Dogs. You can change that by visiting our link on Facebook or our website to donate. Proceeds benefit the Belmont Co. Animal Rescue League! Let's help shelter dogs!   

WOD

Strength

Front Squat 7x1



Metcon

6 min AMRAP

5 Hang Power Cleans @ 135/95 (RX+ 185/125)

10 Pull-ups (RX+ C2B)