August 1, 2019
Thursday 1st AugustMetcon (Time)Classic Pair 19.2 For Time (cap 10min): 100x Synchro Wallballs 20/14lbs (split) 100x DU's (each, concurrent) 50x Synchro Pull-ups *add unfinished reps on time as seconds for scoring
July 31, 2019
Wednesday 31st JulyStrict Press (5x5 @80%)Barbell Side Bends (3x20/side as heavy as possible from rig)Tricep Push Downs (1x100)
July 30, 2019
Tuesday 30th July1000m Row (Time)Max Effort 1000m Rowrest 5 min500m Row (Time)Max Effort 500m Rowrest 3 min250m Row (Time)Max Effort 250m Row
July 24, 2019
DianeDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups100/70kg
July 23, 2019
Tuesday 23rd JulyBack Squat (5x5 @70-80%)Russian Twists (3x20 24/16kg)Walking Lunges (3x40 )
July 17, 2019
Wednesday 17th JulyMetcon (3 Rounds for reps)'Fight Gone Fiona' BDAY WOD 3 rounds: - 1 min stations: Max Wallballs 20/14lb Max kcal Row Max Sit-ups Max KBS 24/16kg Max Goblet Squat 22.5/15kg Rest 1 min *accumulate reps for entire round - 3 scores
July 16, 2019
Tuesday 16th JulyMetcon (Time)In Pairs For Time: 50x Pullups shared Casino Run together 40x C2B Pullups Casino Run 30x Muscle-Ups shared
July 12, 2019
Friday 12th JulyMetcon (Time)21-15-9 DB Snatch 22.5/15kg Burpee over DB Wallballs 20/14lb
July 11, 2019
Thursday 11th JulyStrict Press (5 Rep Max)JM Press (3x12 40/30kg)DB Floor Press (3x20 22.5/15kg)Metcon (AMRAP - Reps)AMRAP 3 Sit-ups
July 10, 2019
Wednesday 10th JulyArch 1 - rope climbs on Wed, cover shins - all classes will be in arch 2Metcon (AMRAP - Rounds and Reps)Teams of 4 AMRAP 20 In sub teams of 2 - YGIG 10/8 cal bike each 2x Rope Climbs each