WOD: AMRAP 15 Part A: 3RFT 25′ Front Rack Lunge 95/65 8 Bar Facing Burpees 25′ Front Rack Lunge 95/65 8 Bar Facing Burpees 8 Bar Muscle Ups Part B: Use remaining time to build to heavy hang clean +… Read more »
Dan Broughton
Tuesday, January 14th
Strength: 1RM Deadlift WOD: AMRAP 9 10 Dual Russian KB Swings 44/26 10 KB Deadlifts 44/26 10 Wall Ball 10 Med Ball Cleans
Monday, January 13th
Strength: Close Grip Bench Press 5×5 at 21X1 tempo WOD: 4 RFT 14 Alt DB Snatch 50/35 10 DB Goblet Squat 50/35 6 Strict Pull Up 2 Wall Walks
Sunday, January 12th
Hero WOD – Zues 3RFT 30 Wall Balls 20/14 30 SDHP 75/55 30 Box Jump 24″/20″ 30 Push Press 75/55 30 Cal Row 30 Push Ups 10 Back Squats (body weight) U.S. Army Specialist David E. Hickman, 23, of Greensboro,… Read more »
Saturday, January 11th
PARTNER WOD: In teams of 2: Partner 1: 800m run Partner 2: AMRAP Snatch 95/65 Rest 60s after both partners have gone Partner 1: 1000m Row Partner 2: AMRAP Back Squat 95/65lb Rest 60s after both have gone Partner 1:… Read more »
Friday, January 10th
Strength: 3RM Overhead Squat WOD: AMRAP 5 12 Burpees to 6″ target 8 Dual DB Box Step Ups 40/25lb, 24″/20″ 4 Thrusters 135/95 Rest 3 minutes and repeat
Thursday, January 9th
WOD: Chipper – For Time (20 min cap) 50 Air Squats 40 Pull Ups 30 Sit Ups 20 Hand Release Push Ups 10 Deadlifts 225/155 50 Goblet Squats 44lb/26lb 40 C2B Pull Ups 30 KBS 44/26lb 20 HSPU 10 Deadlift… Read more »
Wednesday, January 8th
Strength: 1RM Push Jerk WOD: AMRAP 9 10 Cal Bike 12 DB Cleans 50/35
ANNOUNCEMENT 1/7/20
Due to inclement weather and in the interest of keeping both our coaches and our members safe, there will be no 6pm or 7pm classes tonight, January 7th. Classes will resume regular schedule upon tomorrow at 5am as long as… Read more »
Tuesday, January 7th
Strength: 5 complexes of 1 power snatch, 1 hang squat snatch, 1 overhead squat Complexes should be done without dropping barbell and at similar weights each time. WOD: Amrap 11 8 TTB 12 Box Jumps 16 Alt. KB Snatch 53/35… Read more »