Today: “Dirty Thirty” 30 Wall-Balls 30 Ring Rows 30 KB Swings 30 Squats 30 Lunges 30 Knee-to-Elbows 30 Dips 30 Jump Rope Singles 30 Burpees
Today: 20 min AMRAP 10 V-Ups 15 Push-Ups 20 Goblet Squats 25 Mountain Climbers 400m Run
500 m row 21-15-9 burpees jumping lunges 500 m row
400 m run 10 burpees 20 push ups 30 box step ups w/ DB 40 KB swings 50 squats 400 m run
Today: 15 Min Alternating EMOM Min 1: Cal Row Min 2: Lunge Min 3: Push-Ups
Today: For Time 27-21-15-9 DB Front Squats (35/20) Burpees Then 400m Run!
Today: 3 Rounds for Time 400m Run 16 DB Snatch (35/30)* 75 Jump-Ropes *8 per arm
Today: “Climbing Cindy” Alternating 20 Min EMOM ODD: 5 Pull-Ups, 10 Push-Ups, 15 Squats EVEN: 3 Heavy KB Deadlifts *Start lightly w/ KB Deadlifts **Go up in weight each round ***Score is heaviest KB used
Today: 9 Min AMRAP 3 DB Thrusters (35/20) 3 Toes-2-Bar 6 DB Thrusters 6 Toes-2-Bar 9 DB Thrusters 9 Toes-2-Bar Etc…
Today: For Time 5-10-15-20-15-10-5 Box Jumps KB Swings *200m Run between rounds
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!