Dan Broughton

Strength: Push Jerk 5×3 WOD: 4 Rounds For Time 10 Power Cleans 115/75 10 Bar facing burpees

Strength: Volume front squats 3×15 WOD: AMRAP 12 8 DB Thruster 50/35 10 Single arm DB OH Walking Lunge 50/35 12 C2B Pull ups

Strength: EMOM 16 Minute 0-4 – 3 high hang power snatch Minute 4-8 – 3 hang power snatch Minute 8-12 – 3 power snatch Minute 12-16 – 3 squat snatch WOD: For Time: (15 min cap) 40 DB Snatches 50/35… Read more »

Hero Wod 343 For Time 100 Deadlifts 135/95 100 Power Cleans 95/65 100 Ground to Overheads 65/45 43 Burpees “343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in… Read more »

Partner WOD: Teams of 2 AMRAP 24 400m run (together) 6 rope climbs 12 Ground to Overhead 95/65 18 Bar facing burpees

Strength: EMOM 10 5 Power Snatch WOD: AMRAP 12 4 Box Jump Over 24/20 4 Overhead Squat 95/65 8 Box Jump Over 8 Overhead Squat 12… 12…

Strength: Sumo Deadlift – 5×4 WOD: AMRAP 13 5 Strict Ring Dip 10 Hand Release Push Ups 15 Bodyweight lunges 25 DU/75 SU

Strength: Bench Press – 5×4 w/ 1 second pause at bottom WOD: Snatch ladder – 16 min cap 15 snatches 95/65 200m run 12 snatches 115/75 200m run 9 snatches 135/95 200m run 6 snatches 155/105 200m run 3 snatches… Read more »

Strength: Alt EMOM 12 Odd – 4 Squat Cleans Even – 8 pull ups WOD: 4 round for time: 12 Goblen Squats 53/35 10 HSPU 8/6 cal bike

WOD: Every 6 minutes for 24 minutes (4 minutes work / 2 minutes rest) complete: 4 minutes: 500m row then AMRAP Clean and Jerks 135/95, rest 2 minutes