Wednesday 12/21/2016
FIRST… EMOM: 12 minutes Even Minutes: 5 Floor Press 185/95 Odd Minutes: 12 Land Mine Rows 90/45 THEN… WOD: 3 Rounds 1 Lap Farmer Carry 53/35 (10 KBS penalty, on […]
FIRST… EMOM: 12 minutes Even Minutes: 5 Floor Press 185/95 Odd Minutes: 12 Land Mine Rows 90/45 THEN… WOD: 3 Rounds 1 Lap Farmer Carry 53/35 (10 KBS penalty, on […]
FIRST… EMOM: 10 minutes Even Minutes: 10 Calorie Row Odd Minutes: 10 Wall Balls, then AMRAP Pushups for rest of minute (Score will be total amount of pushups) THEN… WOD: […]
Back Squat 1 rep MAX Front Squat 1 rep MAX We will be starting a squat program and we need current numbers to go by. If you don’t establish new […]
In memory of Border Patrol Agent Brian Terry; EOW 12/15/2010 WOD: 8 Thrusters (95/65) 11 Pullups 19 Weighted Lunges (45/25) 70 Air Squats 7 Push Press (95/65) 23 KB Swings […]
STRENGTH: Front Squats On the minute x 10 (2 second pause at the bottom) Set #1: 2 reps @ 50% Set #2: 2 reps @ 55% Set #3: 2 reps […]
First… ROMWOD (20-25 minutes) Then… “Isabel” 30 Snatches 135/95
STRENGTH: Tabata Assault Bike (Mandatory) Try to get as many total calories as possible! (CFP Record: 77 calories) WOD: 3 Rounds Weighted Sled Push 180/100 (EOCB & back) 400m Row
STRENGTH: Deadlift 5 x 3 @ 80% WOD: 6 rounds 1 Rope Climb 3 Deadlifts 315/185 5 HSPU
Sam’s Farewell WOD k9 Rounds 155 lbs/105 lbs 8 Floor Press 6 Deadlift 4 Hang Cleans 2 Shoulder to Overhead End of conex & back with 1 KB (partner) 53/35 […]
WOD: Fran 21-15-9 Thrusters 95/65 Pull Ups Then… ROMWOD 30 minutes