Dan Broughton

Strength: Volume Back Squat 3×20 WOD: For Time 1-10 TTB 10-1 Deadlift 225/155 *First round will be 1 TTB, 10 DL with TTB increasing each round and DL decreasing*

Strength: Turkish Get Ups – Accumulate 24 reps (12 per arm) w/ heavy KB WOD: For Time 15 Thrusters 95/65 400m run 15 C2B pull ups 400m run 15 Thrusters 95/65 Accessory: Rower pike ups – 3 x 8-10

Come join us for open gym from 10-noon!

Partner WOD: In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/25lb 40 Squat Cleans 95/65 30 Shoulder-to-overhead 95/65 20 Pull Ups 10 Synchro bar facing burpees

Strength: Tempo Overhead Squat @ 3111 (3 sec. negative / 1 sec. pause @ bottom / 1 Sec. up / 1 sec. pause @ top)3-3-3-3-3 WOD: 3 rounds for time of: 30/21 Row Calories 18 Toes-to-bars 24 Alternating Dumbbell Snatches,… Read more »

Strength: Deadlift Pyramid:5/4/3/2/1/2/3/4/5Build in weight from 80% on the way up and weights should be the same as their corresponding rep count on the way back down the pyramid. WOD: AMRAP 8 12 Push Press 95/65 16 Back Rack BB… Read more »

Gymnastics Strength: 10 max effort false grip ring pull up holds WOD: 4RFT 9 C2B Pull Ups 11 Hang P. Clean 135/95 13 Front Squats 135/95

Strength: 2×5 Push Press2×3 Push Jerk2×1 Split Jerk WOD: AMRAP 126 DB Burpee Box Step Over (24in/20in, 50lb/35lb)12 Med Ball Sq. Cleans 20/14200m run

HERO WOD: Eric Olson 7RFT 5 hang clean 155/105 5 front squat 155/105 5 box jump 30″/24″ 50 double unders This Firefighter Hero WOD is dedicated to Eric Olsen, FDNY, Ladder 15, who was killed on September 11, 2001. What… Read more »