Mon. 11/18/19
Mon. 11/18/19 Complex – 5 Deadlifts + 1 Hang Power Clean 5x3x1 Wod – For Time 21-15-9 Hang Power Cleans @ 135/103 T2B Cal. Row/Bike Buy Out – Tri. Run
Fri. 11/15/19
R.E.D. Friday 11/15/19 Hero Wod – Robert McPadden For Time – 4 Rounds 7 Power Snatches @ 135/95 14 Burpees 21 WBS @ 20/14 500m Row This Firefighter Hero WOD is dedicated to Robert McPadden, FDNY, Engine 23, who was killed on September 11, 2001.
Thurs. 11/14/19
Thurs. 11/14/19 Front Squats – Build To Heavy 3 Wod – For Time 30-20-10-20-30 Double Unders Slam Balls 5 Squat Cleans @ 155/123 Buy Out – Patriot Run
Wed. 11/13/19
Wed. 11/13/19 Wod – For Time (40min. Cap) 1000m Row 10 Cal. Bike 1 Round of Cindy 750m Row 15 Cal. Bike 2 Rounds of Cindy 500m Row 20 Cal. Bike 3 Rounds of Cindy 250m Row 25 Cal. Bike 4 Rounds of Cindy *Run Substitutes – Tri. – Patriot – iQ – Perimeter *Cindy […]
