Mon 4/8/19
Mon. 4/8/19 Warm Up Patriot Run 300m Row Wod For Time 4 Rounds Tri. Run 7 Squat Cleans @ 155/123 11 Pull Ups 15 Cal. Row Buy Out 5 Bar Facing Burpees
Fri. 4/5/19
R.E.D. Friday Hero Wod – 4/5/19 Happy Birthday Chad!! 21 Burpee Salute!! Hero Wod – Rankel 20min AMRAP 6 Deadlifts @ 225/155 7 Burpee Pull Ups 10 KBS @ 32/24 200m Run This workout is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st […]
Thurs. 4/4/19
Thurs. 4/4/19 OHS – Practice Technique/Mechanics. Increase Loads as accordingly. For Time 4 Rounds Buy In – Patriot + Tri. Run 21 T2B 15 OHS @ 95/73 9 Bar Facing Burpees 6 FR Lunges Per Leg @ ” “ Buy Out – Tri. + Patriot Run *Rx Burpees – no stepping in and out of […]
Weds. 4/3/19
Wed. 4/3/19 Chipper For Time – 100 Dubs 50 Air Squats to WB Tri. Run 80 Dubs 40 R-KBS @ 32/24 200m Row 60 Dubs 30 SDHP”” Tri. Run 40 Dubs 20 Thrusters @ 135/103 200m Row 20 Dubs 10 Clean & Jerk @ 155/123 Tri. Run
