Mon. 7/1/19
Mon. 7/1/19 Within a 30mins Clock – Complete 4 Rounds of – Patriot Run 400m Row Then, In Remaining Time Complete AMRAP of – 3 Power Cleans @ 155/123 6 Push Ups 9 Air Squats *Note Time at end of last row.
Fri. 6/28/19
R.E.D. Friday 6/28/19 Hero Wod – Roberts Ridge For Time – (40min Cap) 10 Clean-and-Jerks (135/85 lb) 20 Kettlebell Swings (53/35 lb) 30 Thrusters (45/35 lb barbell) 40 Pull-Ups 50 Over-the-Bar Burpees 60 Wall Ball Shots (20/14 lb) 70 calorie Row Dedicated to Navy Seal Neil C. Roberts and the six soldiers that lost their […]
Thurs. 6/27/19
Thurs. 6/27/19 Active Rest Day 3min. Max Cal. Row x 3 w/1:30min Rest Between sets. Wod – 16min AMRAP 8 DB Box Step Overs @ 20″ 12 Alt. DB FR Lunges @ 50/35 16 Alt. DB Snatches @ ” ” 20 Dubs *Use a pair of DBs for Step Overs & Lunges
Wed. 6/26/19
Wed. 6/26/19 Wod – For Time Nancy 5 Rounds 400m Run* 15 Overhead Squats @ 95/63 *Sub 400m Row
