FRIDAY 6.30.17
METCON: MAINSITE WOD 6.24.17 45:00 AMRAP 800M RUN 10 DEADLIFTS (315#/225#0 800M RUN 50 SITUPS
THURSDAY 6.29.17
METCON: MAINSITE WOD 6.22.17 15 CALORIE ROW 12 POWER SNATCHES (95#/65#) 9 BURPEES X3
WEDNESDAY 6.28.17
METCON: MAINSITE WOD 6.21.17 25 WALL BALLS (20#/14#) 30 PULL UPS X5
TUESDAY 6.27.17
MAINSITE WOD 6.20.17 METCON: TABATA SQUATS HOLDING A 45#/25# PLATE (:20 ON / :10 OFF X8) STRENGTH: WEIGHTED RING DIPS 3-3-3-3
MONDAY 6.26.17
METCON: MAINSITE WOD 6.18.17 30 KETTLEBELL SWINGS (55#/35#( 20 TRIPLE UNDERS 400M RUN X3
FRIDAY 6.23.17
METCON: MAINSITE WOD 6.16.17 "SCOTTY" 11:00 AMRAP 5 DEADLIFTS (315#/225#) 18 WALL BALLS (20#/14#) 17 OVER-THE-BAR BURPEES
THURSDAY 6.22.17
METCON: MAINSITE WOD 6.14.17 1:00 DOUBLE UNDERS 1:00 DUMBBELL SNATCHES (50#/35#) 2:00 DOUBLE UNDERS 2:00 DUMBBELL SNATCHES 3:00...
WEDNESDAY 6.21.17
SKILL TESTS: MAINSITE WOD 6.13.17 5 ATTEMPTS AT EACH OF THE FOLLOWING: - BROAD JUMP 50FT IN AS FEW JUMPS AS POSSIBLE - 3 PULL UPS AS...
TUESDAY 6.20.17
METCON: MAINSITE WOD 6.12.17 30 PUSH UPS 20 FRONT SQUATS (115#/75#) 20 PUSH PRESS (115#/75#) 30 GHD SIT UPS X4
MONDAY 6.19.17
METCON: MAINSITE WOD 6.10.17 1:00 BOX JUMPS (24"/20') 1:00 WALL BALLS (20#/14#) 1:00 CALORIE ROW 1:00 REST X5
