Sunday, March 3rd

Posted March 2, 2024 by Dan Broughton & filed under Workout of the Day.

Hero WOD: Bauer For Time 2 minute Elbow Plank 13 Burpees 18 Kettlebell Swings 50/35 | 35/26 | 26/18 31 Push-Ups 53 Goblet Squats 53 Burpees 31 Kettlebell Swings 18 Push-Ups 13 Goblet Squats 2 minute Wall Sit

Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

Monday, April 29th

Back Squat – 4×6 at 75%

Strength – shouldn’t need more than 2 minutes rest between sets.

AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55

Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.