Wed. 8/14/19
Wed. 8/14/19 Pull Ups – 5×5 SuperSet w/ Push Ups – 5×8 Chipper Wod – For Time Patriot Run 50 DB Goblet Squats @ 50/35 40 Alt. DB Power Snatches @ “ “ 30 Box Jumps Overs @ 24/20 20 T2B 10 C2B Pull Ups Patriot Run *DB Snatches – Alt. Arms Every 5 Reps. […]
Tues. 8/13/19
Tues. 8/13/19 Front Squats – Build to Heavy 1 Rep 5-5-3-3-3-1-1-1-1 *Warm up to light/moderate weight for your first set of 5, and build to a heavy 1 Rep from there. *Rest as needed, 2-3mins on 1 reps. Wod – 15min AMRAP 5 Burpees 10 Air Squats 15 Sit Ups 20 Dubs
Mon. 8/12/19
Mon. 8/12/19 Wod – For Time Buy In- Patriot Run 15-12-9-6 WBS @ 20/14 Deadlifts @ 185/153 Cal. Bike/Row Tri. Run *Choose between either the bike or row, or alternate between both. *Choose a weight to go Unbroken on the Deadlifts, no Singles.
Fri. 8/9/19
R.E.D. Friday 8/9/19 Hero Wod – Gerry 20min. AMRAP 18 WBS @ 20/14 18 KBS @ 24/16 7 Power Cleans @ 135/93 12 Burpees This Memorial WOD is dedicated to Lt. Gerald Balboa. “Gerry” was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018. […]
