WOD: August 1st, 2017

WOD: August 1st, 2017

METCON Fitness 5 RFT: 400m Run 15 Power Snatches (35/15) Scaled 5 RFT: 400m Run 15 Power Snatches (55/45) RX 5 RFT: 400m Run 15 Power Snatches (75/55) *sub 500m row/skierg or 25/20 cal airbike for run. Gymnastic Skill Skill: (Not for Time) 5 rounds: 30 Sec. HS Hold or plank 15 GHD situps or […]

WOD: July 31st, 2017

WOD: July 31st, 2017

Front Squat 5×5 Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *ascending in weight. METCON Fitness 2 x 6 min AMRAPs: 6 G2OH 45/35 9 Burpees over the bar 12 wall balls 10lb — rest 1 min between rounds — Scaled 2 x 6 […]