by chris | 24am410UTCFriday | WOD
METCON 5 Sets Every 3:30 10 Devil press 10 Goblet box step overs 50 Double unders CASHOUT 50 BTN Strict shoulder press(EBB) or 50 Tricep extensions w/DB
by chris | 23am443UTCThursday | WOD
METCON AMRAP 20 40 SQUATS 30 SITUPS 20 PUSHUPS 10 UP/DOWNS CASHOUT 100 GLUTE BRIDGES 100 FROG KICKS
by chris | 22am420UTCWednesday | WOD
JOIN US ON ZOOM 630am, 1130am, 430pm https://zoom.us/j/9034728009 METCON “JACKIE” 1000M ROW, 50 CAL BIKE, 800M RUN 50 EMPTY BARBELL THRUSTERS 30 PULL-UPS, 30 BENT OVER ROWS EA. ARM STRENGTH SETS 15 REAR DELT SWEEP 15 BANDED SUMO...
by chris | 21am434UTCTuesday | WOD
JOIN IS ON ZOOM AT 630am, 1130am, 430pm https://zoom.us/j/9034728009 METCON For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♂ 50-lb. DBs, 24-in. box Time cap: 20 minutes CASHOUT 5x 1:00on/1:00 off...
by chris | 20am440UTCMonday | WOD
JOIN US ON ZOOM 630am, 1130am, 430pm https://zoom.us/j/9034728009 METCON 75 SA KB/DB HANG CLEANS 75 SA STOH 75 STEPUPS W KB/DB *EMOM = 5 BURPEES 3 SETS MAX RING PLANK HOLD
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