Saturday – 10/1/2016 Partner WOD AMRAP 20 500m Row 100 Double-Unders 50 Alternating One-Handed Kettlebell Swings 53/35# 200m Plate-Overhead Walk 45/25#
Dan Broughton
Saturday October 1
Partner ANGIE w/ 400 m run Partner #1 runs while Partner #2 begins reps then switch 100 pull ups 100 push ups 100 sit ups 100 squats
Friday September 30th
20 min AMRAP 10 burpees 10 wallballs 10 renegade row 200 m run
Friday – 9/30/2016: Day 14/20 & Dumbbells
Friday – 9/30/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 75% of Back Squat 1RM MetCon 2 Rounds For Time: 12 Dumbbell Squat Cleans 30/20# 18 Renegade Rows 30/20# 200m Run
Thursday – 9/29/2016: Receiving Overhead & Shuttle Runs
Thursday – 9/29/2016 Weightlifting Snatch Grip Behind-The-Neck Push Press + Heaving Snatch Balance + Overhead Squat (from the rack) Take 15:00 to build to your best weight of this complex. MetCon AMRAP 10 10 Seated Wall Balls 20/14# to standing height 10 20′… Read more »
Wednesday September 28th
4 rounds w/1 minute per movement Dips Plank Shoulder 2 OH Box jumps Rest 1 min
Wednesday – 9/28/2016: A Long Day “For Time”
Wednesday – 9/28/2016 MetCon For Time: 1500m Row 21-15-9 Toes-To-Bar Abmat Sit-Ups 15-12-9 Chest-To-Bar Pull-Ups Box Jumps 30/24″ Perform all three pieces in direct succession, and record the total time as your score.
Tuesday – 9/27/2016: Squat Heavy & Go Fast!
Tuesday – 9/27/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 80% of Back Squat 1RM MetCon AMRAP 4 2-4-6-8… Thrusters 75/55# Burpees Immediately into: 400m Run (for time)
Label reading. Everyone loves it!!
Don’t Be Fooled- Debunking Common Food Label Claims If you have gone to a grocery store recently, you probably noticed that food label claims are everywhere. Claims such as “Fat free” and “All natural” seem to be popping up left… Read more »
Monday September 26th
EMOM #1 5 minutes 12 thrusters 2 min rest EMOM #2 5 minutes 16 weighted lunges 2 min rest EMOM #3 5 minutes 10 jump squats
