Friday 9/29/2017
Hero WOD “DANNY” 20 AMRAP -30 Box Jumps 24/20 -20 Push Press 115/65 -30 Pull-Ups
Month: September 2017
Thursday 9/28/2017
Skill/Strength Snatch Grip Deadlifts Lift will only be done to the “Down” position, Focus will be on proper form we will work to heavier loads as long as form is […]
Wednesday 9/27/2017
Skill/Strength 8 EMOM 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk WOD For Time: -21/15 Calorie Assault Bike -21 Barbell Facing Burpees -21 Power […]
Tuesday 9/26/2017
Strength/Skill 10 EMOM Min 0-5 5 Front Squats Min 5-10 5 Pausing Front Squats 2 Second Pause at the Bottom WOD AMRAP 8: -10 Toes to Bar -30 Double Unders […]
Monday 9/25/2017
Skill/Strength 5 EMOM Hang Snatch+Power Snatch 70% 5 EMOM Pausing OHS+OHS 70% 2 Second Pause for the first OHS WOD -50 Wallballs 20/14 -30 Power Cleans 135/95 -50 Wallballs 20/14 -20 Power […]
Friday 9/22/17
“HOT SHOTS 19 “ In Memory of Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. […]
Thursday 9/21/2017
Skill/Strenght Shoulder Press 4×2 75% WOD 15 AMRAP -55 Snatches 95/55 -55 Sit-ups -35/25 Calorie Assault Bike -55 Handstand Push-ups
Wednesday 9/20/2017
REMINDER: “Sal Sanchez Fundraiser” is tomorrow between 11:00 am-2:00 pm in Classroom A; Sector Training Department. Thank you in advance and we hope to see you there!! Strengths/Skill Deadlift 4×2 […]
Tuesday 9/19/2017
Strength/Skill 4×2 Squat Clean 75% WOD 5 Rounds for Time -20 Calorie Row -10 Thrusters 115/80
Monday 9/18/17
Strength/Skill Back & Front Squat 2×4 75% WOD 4 Rounds for Time -15 Toes 2 Bar -15 Burpee Box Jump Overs 24/20 I know I’ve been away but push yourself […]