Dan Broughton

Saturday June 16th

Teams of Three – AMRAP in 30 minutes: Buy-in 3000 meter Row 150 Kettlebell Swings 53/35 120 Front Squat with Kettlebells (one in each hand) 90 Hand Release Push-ups 60 Pull-ups

Friday June 15th

Strength: Wendler Week 4 Deadlift 5-5-5 40%-60% of 90% 1RM Then: EMOM 16 minute: min 1: 14/12 cal row min 2: 12 sumo deadlift high pull 95/65 min 3: 10 C2B Pull Ups min 4: 8 burpee box jump

Thursday June 14th

“Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device…. Read more »

Monday June 11th

Strength: Wendler Week 4 Back Squat 5-5-5 40%-60% of 90% 1RM Then: 3 rounds, 1 minute per station for total reps of: Hang Power Clean 135/95 Deadlift 135/95 Wall ball 20/14 Ring dips rest

Saturday June 9th

Partner WOD Partners complete 300 air squat **1 partner works while the other holds handstand. If partner drops from handstand, squats stop. Switch as needed Then immediately into.. 30 shoulder 2 OH 155/105 rest 2 minutes then 7 minute AMRAP… Read more »