Today: 3rds: 200m farmer carry 10 goblet squats 200m run
Today: Skill: Overhead Squat *15 min OHS with medium weight METCON: 21-15-9 reps for time of: Overhead Squat 115,85 Hand release push up Pull-up
This blog is brought to you by: Stephanie Young and No Bull Nutrition One of the first questions I always seem to get from new clients is “what supplements should I be taking?” My answer is always the same:… Read more »
Today: Deadlift 6 x 2:00 3 reps @ 80% or 1RM Then: 27-21-15-9 reps for time of: Wallball 20,14 Clean & Jerk 95/65 *Clean and Jerk is a lighter weight. Goal is to have high intensity for this workout.
Today: Alternate movements Tabata- KB DL and V-ups 1 min. rest Tabata- Russian twist and burpees 1min. rest Tabata- T2B and chin ups
Today: Open Gym from 10-12 Here are some movements that are coming up this week to work on so you can get ahead of the game: Overhead squats Double Unders Handstand push-ups
Teams of two 5 min amrap of: (one person working at a time,cumulative between both teammates and broken up between teammates in any way) 35 Double Unders 200 meter run Then Team Fight Gone Bad 2 rounds Switch off each minute… Read more »
Today: “JT” 21-15-9 HSPU *scaled to strict DB press ring dips *scaled to bench or box dips pushups
Today: 2000 meter row 3min rest 100 situps
Today: 4 Rounds for time of: 40 Calories, Row 40 Push-ups 40 Front Rack Lunge 115,85 4 Rope Climbs, 15 ft
Please join us today from 10 am -12 pm for our Hero WOD Sunday workout! The WOD and standards will be announced at the gym.
What is a Hero WOD?
Traditionally they are workouts that have been created in honor of heroes who have died in the line of duty. Many are named after men and women who have lost their lives fighting in war or right here at home defending and protecting their community as police officers, firefighters, and paramedics.
What is the point of a Hero WOD?
Honor. The point of a Hero WOD is to honor the fallen and to remember the sacrifices that they have made. For you, it means giving your all during the workout for those who have already given all they have to offer for you and the rest of our community.
We will see you there!