HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
PARTNER WOD: Teams of 2:Buy in – 40 Thrusters 115/758RFT15 Wall Ball12 Push Ups9 TTB6 clean 115/753 S2O 115/75Cash out 2k row
Strength: Barbell Romanian Deadlifts (“Straigh leg”) 4×6 For Time:10 Squat Cleans 205/145200m run8 Squat Cleans200m run6 Squat Cleans 200m run4 squat Cleans200m run2 Squat Cleans200m run
EMOM 105 Power Cleans (touch-n-go) AMRAP 1112 KBS 53/3512 Hang P. Clean 95/6512 Push Press 95/65
Strength: Push Jerk 5×5 with 30s rest between sets WOD: Rowing Sprint Intervals6 Rounds250m Row Sprint1 minute rest
WOD: 100 Back Squats for time 185/135Every break in reps is a 200m run CORE: Accumulate 30 Strict Toe-to-Bar/Hanging leg raises or knee raises
Strength: Ring Superset 4×6 False Grip Ring Pull Ups or Ring Rows4×6 Ring Push Ups WOD: AMRAP 121 Ring Muscle Ups 3 Wall Balls 20/142 RMU6 WB3,94,125,15 ect
Join us for open gym from 10am – noon
PARTNER WOD: Teams of 3:6 Rounds (24 minutes)60 seconds max burpee box jump overs60 seconds max Ground-to-Overhead 115/7560 seconds max cal row60s Rest Teams rotate through the movements so that all 3 complete movements the first 3 minutes, then rest… Read more »
WOD: “Filthy Fifty”50 Box Jumps 24/2050 Jumping Pull Ups50 KBS 53/3550 Walking Lunges50 Knees-to-Elbows50 Push Press 45/3550 BB Goodmornings 45/3550 Wall Balls 20/1450 Burpees50 Double-unders/150 Single Unders
30 Squat Cleans 95/65
30 Pull Ups
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.