Strength: Strength: Close-Grip Bench Press 4×10 @ 60% WOD: 5 Rounds 60s Assault bike 60s KBS 53/35 60s DB Push Press 35/20 60s rest
Dan Broughton
Saturday, May 4th
Murph Prep #2 – AMRAP 30: Teams of 2 complete 200m run 10 pull ups 20 push ups 30 air squats *Use weight vest if you are using a vest for Murph*
Friday, May 3rd
Strength: Front Squat 6×2 @ 87-91% WOD: AMRAP 12 12 bar facing burpees 15 Push Press 95/65 18 WB 20/14
Thursday, May 2nd
WOD: 5RFT 400m run 10 pull ups 16 Single-Arm DB C&J 50/35 Accessory: 4×10 weighted knee raises (use a med ball or light DB between feet) while hanging on a rig.
Wednesday, May 1st
Strength: Deadlift 5×3 @ 85-90% WOD: AMRAP 9 9 Dual KB Deadlift (70/53) 13 russian KBS (70/53) 17 sit ups
Tuesday, April 30th
Strength: Push Press 4×6 @ 75-80% WOD: 3RFT 12 Power Clean 135/95 15 TTB 18 Box Jump 24/20
Monday, April 29th
Strength: Back Squat 4×10 @ 60-65% WOD: AMRAP 11: 16 Single Arm KB OHS (53/35) 10 hand-release burpee 30 DU
Sunday, April 28th
Come join us for open gym from 10-noon! See you there!
Saturday, April 27th
Teams of 2: AMRAP 30 30 doubles/90 singles 10 pull ups15 push ups100m sprint.
Friday, April 26th
WOD: Open Retest from 2/15 AMRAP 14: 60 cal row50 TTB40 WB 20/1430 cleans 135/9520 muscle ups