Mobility: Spend 10 minutes of upper body mobility WOD: AMRAP 24 12 Sumo-Deadlift-High-Pull 115/75 16 push jerk 115/85 20 Wall Balls 20/14
Strength: 5×5 Box Squats WOD: Every 2:45 for 16:30min 6 burpees over rower 250m row
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when… Read more »
Teams of two: For time 100 deadlift (185/135) 100 TTB 100 wall balls 20/14 100 push ups 200 double unders
Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box (Males) 35-lb. dumbbell, 20-in. box (Women) Time cap: 10 minutes
Skill: 5x30sec overhead static holds (focus on pressing tall, armpits out, braced core) WOD: For Time 800m run 21 push press (95/65) 15 burpee to 6″ target 400m run 15 burpee to 6″ target 21 push press (95/65) 800m run
Squat mobility – spend 10-15 minutes doing squat therapy against wall, squat holds, extended lizard and pigeon poses. WOD: For time (30 min cap) 75/50 cal bike 125 double unders 2000 meter row 125 double unders 75/50 cal bike
Skill: Accumulate 50 dual russian KB swings at heavy weight WOD: 4 rounds for time 500m row 21 KBS (53/35) 12 pull ups
Skill: Snatch Balance 5×3 Strength: 20 min EMOM Minute 0-5: 2 Overhead Squat Minute 5-10: 1 overhead squat Minute 10-15: 2 hang squat snatch Minute 15-20: 1 full squat snatch
Come join us from 10-noon for open gym! See you there!
We are closed for Easter Sunday today! Enjoy the day off with friends and family!