Tuesday, June 27th

Posted June 26, 2023 by Dan Broughton & filed under Workout of the Day.

AMRAP 20 20/15 Cal Row 30 Push Ups | Knee Push Ups | box push ups 40 AB Mat Sit Ups 50 Air Squats

Workout – longer, low intensity grind, so lets try and set a pace that we can maintain for the entire 20 minutes. I’m sure we’re all feeling the volume from yesterday, so today will help flush our bodies out for the rest of the week.

15 minutes hip/back mobility post WOD

Saturday, May 18th

In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65

Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*