Mon. 8/5/19
Mon. 8/5/19 Snatch Warm Up – 10-15mins Snatch High Pull Hang Power Snatch Power Snatch Hang Squat Snatch OHS Wod – For Time 21 Bar Facing Burpees 21 Power Snatches @ 115/93 Tri. Run 15 Bar Facing Burpees 15 Overhead Squats @ “ “ Tri. Run 9 Bar Facing Burpees 9 Squat Snatches @ “ […]
Fri. 8/2/9
R.E.D. Friday 7/2/19 Hero Wod – Runyan 24min AMRAP – 21 Burpees Over Bar 7 Deadlifts @ 1.5 x Bodyweight 10 Pull Ups This Hero WOD is dedicated in memory of Michael Runyan, 1LT, who was killed in action on July 21 2010, when his convoy was hit by an IED while deployed in Iraq, […]
Thurs. 8/1/19
Thurs. 8/1/19 Back Squats – Build To Heavy 3 Wod – For Time 2 Rounds Perimeter Run 50 Dubs (2:1 Singles + 5 Burpees) 40 R-KBS @ 24/20 30 Toes 2 Bar 20 KB Goblet Squats “ “ 10 HSPU (Sub DB Strict Press)
Wed. 7/31/19
Wed. 7/31/19 Warm Up Patriot Run 400m Row Patriot Run Wod – 15min AMRAP 3-5-7-9-11- etc.. Thrusters @ 95/73 Burpee Box Jump Over @ 24/20 200m Row
