Monday

I know I was bad this weekend, how about you? Let's clean it up with Cheyenne's Birthday WOD!

3 RFT
30 BURPEES
30 LUNGES
30 T2B

GET IT DONE!

Also, you can now check the Workout of the day @ the official Integrated Martial Arts Academy website, integratedma.com.

Saturday

Time to burn it out for the weekend, so you can relax on sunday!

15 min amrap
200m
5 power snatch
7 burpees

molon labe

Friday....

As you all know, we do a difficult wod on Fridays, usually a girl or hero...todays is:

"Elizabeth"
21-15-9
Clean 135/95
Ring dip

Get it!

A light day, for the storm to come....

3 min AMRAP: 3 power clean, 3 burpees
2 min AMRAP: 2 power snatch, 2 burpees
1 min AMRAP: 1 deadlift, 1 burpee

Cash out: 100 double unders

Monday 11.08.22

Monday is pure conditioning, thanks to the Wilson County Fair. I know you all ate fried-(insert food here)-on-a-stick plus whatever else you could find to shove in your mouth this weekend...that includes me. Own it!

10 Rounds
7 wallball
7 clapping push up
100m sprint

Go heavy, then light

Warm up with the bergener today....then get a bar and practice your push jerk.

Strength: Jerk 1-1-1-1-1...Rest 5-10 minutes
Metcon:
3 Rounds for time of:
Snatch, 15 reps @ 75#
Burpee, 15 reps

Chipper, anyone?

For Time:

800m Run
50x Jumping Squat
50x SitUp
50x Superman
400m Run
30x Wallballs
20x Burpees
10x Pullup

Enjoy!