Wed. 12/11/19
Wed. 12/11/19 Back Squats – 5x 3 @ 75%+ SuperSet w/ HR Push Ups – 5x 12-15 Wod – 15min AMRAP 8 Hang Power Cleans @ 115/83 6 Push Jerks @ “ “ 4 Bar Muscle Ups – (8 C2B/Pull Ups) Time Remaining – For Time 1500m Row
Tues. 12/10/19
Tues. 12/10/19 Wod – For Time 3 Rounds Patriot Run 40 KB Snatches (20 Per Arm) @ 20/16 30 Box Jumps @ 24/20 20 Slam Balls 10 T2B
Mon. 12/9/19
Mon. 12/9/19 Wod – For Time Patriot Run 10 Hang Power Cleans @ 95/73 20 Bar Facing Burpees 30 Front Squats @ “ “ 40 Cal. Row/Bike 30 Front Squats @ “ “ 20 Bar Facing Burpees 10 Hang Power Cleans @ “ “ Patriot Run
Fri. 12/6/19
R.E.D. Friday 12/6/19 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. […]
