WORKOUT OF THE DAY "WOD"

Strength & Conditioning  DL 5@65% 5@75% 5+@85%    MetCon In a 3 minute window 200m run, 10 T2B, max reps squat snatches (135/95) *Go until you have reached 30 squat snatches

August Birthdays August 1st Marlene Acosta David Matze Chloé Samia August 3rd Sam Gay August 4th Oscar Ortiz August 6th Eric Moore August 8th Charles Delgado Sr. Eric Kalpakoff August 15th Tyson Hardman August17th Vicki Etchart Isidoro Tirade Isaac Ruiz August 18th Megan Coon Henry Armstrong August 20th Miguel Carbajal August 21st John La Tella Brenton Butler Brianna Rutan August 23rd Miguel Vasquez August 24th Benny Barraza August 25th Jason Reed Blanca Rodriguez August 30th Wendy Lockwood Mattison Lawenda August 31st Frank Morino Previous 1 Next

Strength & Conditioning 6x5 Overhead press (building) + 6 HSPU + :15 handstand hold 6x10 Bicep curls MetCon 10 minute amrap: 10 C2B, 10 DB hang C/J (50/35)(r), 15 pull ups, 10 DB hang C/J (L)

Strength & Conditioning 10x1 weighted pull ups (building, find a max) 100 straight arm lat pull down MetCon For time: 150 Wall balls (20/14 to 10/9) *every minute 5 burpees ** excluding 0:00

Strength & Conditioning DL 5@40% 5@50% 5@50%     Bench  5@40% 5@50% 5@50% MetCon For time: 10 down to 1 snatches (75/55), T2B

MetCon 40 min amrap: 100m SA farmer carry (70/50), 25 push ups, 100m SA farmer carr (70/50), 2  squat cleans (225/155)

Strength & Conditioning 6x5 Overhead press 6x20 hollow rocks and arch rocks MetCon For time: 30 thrusters (95/65), 20 Bar facing burpees, 20 Thrusters, 30 BFB