R.E.D. Friday 06/17/22
R.E.D. Friday 06/17/22 Hero Wod – Oscar 23min. AMRAP – 9 Devil’s Press @ 40/25 20 Alt. DB Lunges @ “ “ 9 DB Push Press @ “ “ 20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly…
Thursday 06/16/22
Thursday 06/16/22 Active Recovery Day Wod – Every 3mins For 10 Rounds 400m Row In remaining time – Odd Rounds – Movement X Even Rounds – Movement Y Choose Any 2 Movements – Wt’d Sit Ups Hand Release Push Ups Air Squats Alt. Rev. Lunges Bent Over BB Row
Wednesday 06/15/22
Wednesday 06/15/22 Wod – Three 7min AMRAPs AMRAP #1 – 0:00-7:00 Buy In – 100m Run 12 Deadlifts @ 155/105 9 Wall Ball Shots AMRAP #2 – 10:00-17:00 Buy In – 100m Run 12 Hang Power Cleans @ 135/95 9 Lateral Burpees AMRAP #3 – 20:00-27:00 Buy In – 100m Run 12 Shoulder to Overhead…
Tuesday 06/14/22
Tuesday 06/14/22 Skills/Strength – Pull Ups – 5 x 8-10 Bent Over Rows – 5 x 12-15 Wod – For Time Buy In – 200m Run 15-12-9 Pull Ups Box Jumps @ 24/20 Buy In – 200m Run 9-12-15 R-KBS @ 32/20 Burpee Box Jumps @ “ “ Buy Out – 200m Run
