3/19/2020-THURSDAY WORKOUT

by | 19am317UTCThursday | WOD

SKILL/STRENGTH 800M sprint for time, 400 for time, 200 for time(rest 1:1) METCON 100 Rows( bent over rows, pull-ups, trx pulls) Every break, 1:00 plank *must do at least 4 planks

3/18/2020-WEDNESDAY WORKOUT

by | 18am319UTCWednesday | WOD

SKILL Handstand walks(5×50’) or Handstand hold(6x:30-45sec) METCON 10-1 Weighted thrusters(DB KB, DB, BB, anything you’ve got available) Hand release pushups at double amount(20,18,16, etc..)

3/17/2020-TUESDAY WORKOUT

by | 17am309UTCTuesday | Uncategorized

STRENGTH No skill-Long METCON METCON Filthy 50 50 box jump or soccer style foot taps 50 kb swing 50 push up 50 lunges 50 sit ups 50 push press (25e arm) 50 squats (w/weight for rx+) 50 hollow rocks 50 burpees 50 double unders (100...

3/16/2020-MONDAY WORKOUT

by | 16am359UTCMonday | WOD

STRENGTH Sally squats.  If you’ve got weight, use it. Follow the song “Flower” by Moby METCON 5 Rounds 400m run 20 Burpee Box jumps(24/20)   Good evening SSCF! As you’re all aware, we are now under official mandate to close up shop until March 31. There...