Main – WOD

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Standard (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
Squat stretch
Walking Lunge
Toy Soldiers

Metcon (Time)

5 rounds
Run 400
10 Turkish Get Ups (53/35)
12 Pull Ups
15 Push Ups

Main – WOD

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Warm-up (No Measure)

Run 800
PVC Passthrough
10 OHS
Sampson Stretch
2 rounds
5 pull ups
10 push ups
15 hip ext
Squat stretch

Back Squat (5-5-3-3-1)

work up to your 1 RM

Metcon (AMRAP – Reps)

6 Minutes Tabata
Wallballs (20/16)

Main – WOD

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Standard (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
Squat stretch
Walking Lunge
Toy Soldiers

Rope Climb (work on one ascent )

Don’t worry, this can be scaled

Metcon (AMRAP – Rounds and Reps)

15 Minute
7 dips
7 medball cleans (20/16)
7 tuck jumps

Main – WOD

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Warm-up (No Measure)

Run 400
PVC Passthrough
10 OHS
sampson stretch
2 rounds
10 T2B
15 Hip ext
20 push ups

MobWoD 29 – Hips and lower legs

Push Press (5-5-5)

Metcon (Time)

“Overkill is underrated”

Team WoD (teams of 2)
200 Squats
150 sit ups
100 burpees
50 pull ups
Run 800 M (both Partners must run at the same time. The team time is when the second partner finishes)

Only one person working on the reps at one time. The non-working person holds a plank. Each team has to finish the work in the order written, i.e. the squats have to be finished before going to push ups.

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

Run 400
PVC Passthrough
10 OHS
samspson stretch
walking lunge
toy soldiers

Open Gym (Time)

Make up one of the this weeks WODs; or
Work on a skill