Dork WOD 8AM-1PM All welcome.. all levels ! For Time 33 Back Squats 15 Burpees 33 Deadlifts 15 burpees 33 KBS 15 burpees
Skill: 10 min T2B Metcon: “Hawlin-A$$” E5MOM20 30 dubs 15/12 cal row 12/9 cal AB 10 T2B *each round is an all out sprint !
Strength: KB drag 3 x 20 KB tap 3 x 20 Leg lift over KB 3 x 20 KB O.H hold 3 x 1:00 Metcon: “Saved by the KB” 22-16-10-16-22 KBS (mod/light) Single arm KB thruster(½ on each arm) Goblet lunges
Skill: 15 min Max height box jump From bench Metcon: cap 20 min “Steady” 10 RFT 5 wall balls 3 BBJO 1 Wall climb
Strength: 15-20 Strict Press 5 x 5 building Metcon: cap 20 min Cardio Surprise !
Strength: 30 min 1 RM Back squat Metcon: 2000 m row *recurring benchmark
“Leap Year” AMRAP 4 Cindy (5 pull ups/10 push ups/15 air squats) Rest 2 min AMRAP 4 5 BBJO 10 alt DB sn (mod/heavy) Rest 2 AMRAP 4 Cindy Rest 2 AMRAP 4 5 BBJO 10 alt DB sn (mod/heavy) 10AM Das Boot Camp with Coach Nat. All levels. Come prepared to hustle !!!
Oly 1: 15 min Find heavy split jerk from rack Oly 2: EMOM 12 Clean & jerk Building Metcon: “Pork Belly” AMRAP 6 Asc by 2s 2 cl & j @ 60% 2 sit ups
Skill: 15 min Pull up/C2B/BMU Metcon: “To each Their Own” EMOM15 Min 1) 5-10 athlete level pull up Min 2) 10/8 cal AB Min 3) 15 KBS (heavy)
Strength: 25 min Deadlifts Building weight 2 x 5 light/warm up 4×3 work sets T.N.G 20 rep makeup Metcon: “Deadweight” AMRAP 8 9 Deadlifts 6 hang cleans (mod/heavy) 9 lateral burpees