Today: For Time 30-20-10 HSPU Box Jumps Rest 2 Min 50-40-30 Push-Ups DB Step-Ups (25/15)
Workout of the Day
Today: Bent over barbell row 3x 10-12 reps *perfect reps 3×10-12 Then 16 Min AMRAP 0:30 Squat Clean (75/55) 0:30 Rest 0:30 Cal Row 0:30 Rest
Today: Deload Backsquat 3×3 @65% Then 7 rounds 10 DB Hang squat cleans (40/25) 10 box jumps
With a partner complete: Run 800m together 50 burpees 50 wall ball 50 V-ups 50 ring dips Run 400m together
Today: Bench Press 3×2 @ 90% Then 2×12-15 @ Lighter Weight* * Not to failure, leave some in the tank. Go for a “pump” 3 Min. AMRAP 3 Burpees 6 Push-Ups 9 Squats Rest 2 Min. Repeat x2
Today: 20 Min AMRAP 250m Row 50 Double Unders 200m Run 20 Burpees
Today: Skill – 15 Min Hang Clean Then 4 Rds @ 5 Min Each 20 Back Squats (135/95) 15 KB Swings (53/35) 10 Hang-Squat Cleans (135/95)
Tuesday: Sumo DL 3×3 Heavy *Work on Staying Upright Then 10 Rounds for Time 8 Pull-Ups 8 Push-Press (115/85) 8 Front Rack Lunges
Today: Back Squat 3×5 @ 70% Then 2×10-15 Narrow Stance Goblet Squats Then For Reps 8 Rds 20 seconds KBS 10 sec Rest 20 sec KB OHS R Arm 10 sec Rest 20 sec KB OHS L Arm 10 sec… Read more »
Be sure to check out the NOVA open today if you get the chance. Our little Oly Champion Delany Edom and Nick Bailey will be competing. This link will get you to the Facebook page to get some more info…. Read more »
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!