Fri. 3/13/20
R.E.D. Friday 3/13/20 Hero Wod – Sturgis For Time – Buy In – 800m Run 19 Rounds 5 Burpees 11 Air Squats 13 Stationary Lunges Buy Out – 800m Run This workout is dedicated to Sergeant Jason Sturgis, Barnstable Police Department, MA, who died unexpectedly, at the age of 42, on July 6, 2019. In […]
Thurs. 3/12/20
Thurs. 3/12/20 Wod – For Time Buy In – 20 Plate GTO @ 45/25 15-12-9-6 R-KBS @ 32/24 T2B Tri. Run Finisher – 2 Rounds 20 Wt’d Sit Ups @ 25/15 30 Flutter Kicks w/Wt. OH 40 AB Crunches 50 Russian Twists w/Wt.
Wed. 3/11/20
Wed. 3/11/20 Dips – 5x 5-8 Reps SS Bent Over Rows – 5x 10-12 Reps Wod – For Time Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run *800m Run – Perimeter + Tri. *Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with 800m Run.
Tues. 3/10/20
Tues. 3/10/20 Wod – For Time 4 Rounds 21/15 Cal. Row 30 Dubs (Sub. 2:1 Singles) 6 Power Snatches @ 135/103 *Run *Round 1 – Tri. Run Round 2 – Patriot Run Round 3 – iQ Bldg. Run Round 4 – Perimeter Run
