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. […]
Thurs. 8/8/19
Thurs. 8/8/19 Tabata x 4 – :20 on/:10 off Sprawls R-KBS (Light/Mod) Air Squats Dubs Sit Ups Plank Hold Wod – For Time 15-12-9-6 Box Jump Overs @ 24/20 KBS @ 24/20 Kipping Pull Ups
Wed. 8/7/19
Wed. 8/7/19 Wod – For Time 7 Rounds – Unbroken Complex 9 Hang Power Cleans @ 115/93 6 STO @ “ “ 3 Front Lunges @ “ “ (Per Leg) Red Brick Run *Choose a weight to complete each round as an unbroken complex. *Rest As Needed Between Rounds *10 Burpee Penalty On The Spot […]
Tues. 8/6/19
Tues. 8/6/19 Back 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 from there. *Rest as needed, 2-3mins on 1 reps. Wod – 15min AMRAP 30 Dubs 20 WBS @ 20/14 10 T2B
