WORKOUT OF THE DAY – 7/24/16
Sunday, July 24th 2016 Closed – Rest Day
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Sunday, July 24th 2016 Closed – Rest Day
WORKOUT OF THE DAY – 7/24/16 Read More »
Saturday, July 23rd 2016 Partner WOD For time: 1 Lap 60 Goblet Squats 53/35 60 DUs or 120 SUs 1 Lap 60 Parallette Dips 60 DUs or 120 SUs 1 Lap 60 Alt. Sit-ups w/Med Ball 60 DUs or 120 SUs 1 Lap 60 KB Swings 53/35 60 DUs or 120 SUs 1 Lap
WORKOUT OF THE DAY – 7/23/16 Read More »
Friday, July 22nd 2016 Strength EMOMx10 5 Pull-ups Conditioning 3 RFT: 30 KB Swings 53/35 30 Hand Release Push-ups 30 Lunges (15/15) 1 Lap
WORKOUT OF THE DAY – 7/22/16 Read More »
Thursday, July 21st 2016 Strength EMOMx20 3 Snatch *pick a light/moderate weight and focus on full extension, speed under bar, and catching in the squat Conditioning AMRAPx20 6 Pistols 12 Burpees 24 Sit-ups 48 DUs
WORKOUT OF THE DAY – 7/21/16 Read More »
Wednesday, July 20th 2016 Warm-up EMOMx16 ODD: 10 Squats EVEN: 5 Barbell Strict Press Conditioning “Fran” 21-15-9 Thrusters 95/65 Pull-ups
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Tuesday, July 19th 2016 Strength Back Squat *find a heavy double Conditioning 7 RFT: 10 Toes-to-Bar 5 Clean & Jerk 155/95 1 Lap *25 Minute Time Cap
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Monday, July 18th 2016 Conditioning For Time: 50 Pull-ups 25 Overhead Squat 95/65 50 Push-ups 25 Deadlift 225/135 50 DUs or 100 SUs 25 Wall Balls 20/14 50 Sit-ups 25 Box Jumps 24/20
WORKOUT OF THE DAY – 7/18/16 Read More »
Sunday, July 17th 2016 Closed – Rest Day
WORKOUT OF THE DAY – 7/17/16 Read More »
Saturday, July 16th 2016 Partner WOD For Time: Buy-in: 100 DUs or 300 SUs EACH 100 KB Swings 53/35 *work while partner hangs from pullup bar 1 Lap 50 Alternating Situps w/Med Ball 20/14 1 Lap 100 Wall Balls 20/14 1 Lap 50 Alternating Burpees 1 Lap Buy-out: 100 DUs or 300 SUs EACH
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Friday, July 15th 2016 Skills EMOMx10 Handstand Hold – 30 Secs Strength “Forearm Blaster” AMRAPx10 1 Min Total Pullup Bar Hang Plate Carry Down & Back 25lb plates *pinch grip on plates, one in each hand Abs 3 Rounds: 10 Ab Rollouts w/barbell 10 Supermans 30 sec plank 10 Bent Over Rows *you pick the
WORKOUT OF THE DAY – 7/15/16 Read More »