6.23.18
/
WOD
Metcon
“Annie”
50-40-30-20-10
Ab-mat Sit-ups
Double-unders
Intermediate “Annie”
50-40-30-20-10
Ab-mat Sit-ups
25-20-15-10-5
Double-unders
Scaled “Annie”
50-40-30-20-10
Ab-mat Sit-ups
100-80-60-40-20
Singles
Time cap: 12 minutes
Featured
6.22.18
/
WOD
Metcon
“Nicole”
20 min AMRAP
Run 400m
Max-efforts Pull-ups
6.21.18
/WOD
Metcon
“Karen”
150 Wallballs @ 20/14
Intermediate “Karen”
150 Wallballs @ 14/10
Scaled “Karen”
100 Wallballs @ 14/10
Time cap: 15 minutes
6.20.18
/
WOD
Metcon
“Jackie”
Row 1k
50 Thrusters @ 45/35
30 Pull-ups
Intermediate “Jackie”
Row 750m
35 Thrusters @ 45/35
30 Banded Pull-ups
Scaled “Jackie”
Row 500m
30 Thrusters @ 45/35
30 Ring Rows
Time cap: 10 minutes
6.19.18
/WOD
Metcon
“Grace”
30 Clean & Jerks @ 135/95
Intermediate “Grace”
30 Clean & Jerks @ 95/65
Scaled “Grace”
30 Clean & Jerks @ 75/55
Time cap: 8 minutes
