Author Archives: Jack

DAY OFF for FGB Participants 5K

“Cindy”

3-3-3-3-3 Push-Press 400m Run, 50 Air Squats X4

Metro’s 1-Year Anniversary… special WOD!!

“Gator” 5 Front Squats 135#/95#, 26 Ring Pushups X 8

THIS IS A MUST DO WOD!! “PATRIOT” 9 Rds of 9 OVS 75#/45#, 11 Burpees, 9 Thrusters 75#/45#, 11 Pull-ups, 9 Wallballs, 11 Box Jumps

TEAM WOD — TBD

3 Rds of 500m Row, 3 Rope Climbs (or 15 Pullups), 15 Pwr Snatch 95#/65#

“Elizabeth” 21-15-9 Squat Cleans 135#/95#, Ring Dips

100 DU’s, 90 Sit-ups, 80 Push-ups, 70 Slamballs, 60 Squats, 50 KBS, 40 Wallballs, 30 Burpees, 20 Pull-ups, 10 HSPU