Dan Broughton

Please join us from 10am – noon for Open Gym

PARTNER WOD: Teams of 2 For Time: 5,000m Row 50 Front Squats 95/65 60 Box Jumps One partner works, one must hold a plank When the partner that is holding the plank drops, switch places. Only one partner can work… Read more »

Strength: Drop Snatch w/ pause at bottom 4×2 Pause in the bottom until there is no wobbling of shoulders/elbows/feet WOD: Lotsa-Tabatas 16 minutes total Tabata Pull Ups Tabata Push Ups Tabata Sit Ups Tabata Squats

WOD: Nancy (retest from 5/22) 5RFT 400m run 15 OH Squats 95/65 Accessory: 3×5 BB Cuban Presses KEEP THESE LIGHT Everyone should be starting on a training bar and build only to weight that allows your elbows to stay 90… Read more »

Strength: Overhead Squat Holds (standing) 5x15s holds WOD: Every 3 minutes for 5 rounds 20/15 cal row then AMRAP in time remaining10 deadlifts 135/95 6 box jump overs 24/20 60s rest Score is total rounds/reps after all 5 rounds

Strength: Front Squat Waves 3/1 3/1 3/1 Front squats waves are performed by doing a set of 3, increasing weight, a set of one. Then the next wave starts higher than the original. Rest ~90s between each set. Example weights… Read more »

Strength: Push Jerk – Spend ~10 minutes to build to a moderate single, then drop 15% and perform 3×2 WOD: C&J Ladder (16 min cap) 15 reps 115/75 12 reps 135/95 9 reps 165/115 6 reps 185/125 3 Reps 205/145… Read more »

HERO WOD: Paul Pena 7 rounds, each round for time, of: Run, 100 m 19 Kettlebell Swings, 70/53 lbs 10 Burpee Box Jumps, 24/20 in *Rest 3 mins between each round. Army Captain Paul Pena, 27, of San Marcos, Texas,… Read more »

PARTNER WOD: Murph Prep #1 – AMRAP 30: Teams of 2 complete 200m run (together)10 pull ups 20 push ups 30 air squats *Use weight vest if you are using a vest for Murph* Partners must run together but can… Read more »

Strength: Back Squats EMOM 3 Reps every minute for 10 minutes @ 80% of 1RM WOD: 4RFT 200m run 16 Single Arm DB C&J (alternating) 50/35 8 Box Jump Overs 30/24