Dan Broughton

Skill: Handstand PracticeBeginner – complete 15 wall kick ups with good form and 10 wall walksIntermediate – Complete 5 30s wall facing HS holds and 5 wall facing holds alternating pulling one foot off at a time to feel balance… Read more »

Strength: Alt EMOM 14 Even: 2 Squat Cleans & 1 Jerk Odd: 20 sit ups WOD: AMRAP 12 200m Run 50′ Dual KB OH Walk (35/26) 10 Push Ups 50′ Dual KB Front Rack Walk 250m Row 50′ Dual KB… Read more »

Strength: Build to a 3RM Back Squat WOD: AMRAP 93 Goblet Squats 53/353 Hang P. Snatch 75/556,6 9,9 ect..

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