Bench Press 1 RM then 5, 2-minute rounds of: 15-cal. row Max toes-to-bars Rest 2 minutes
Dan Broughton
Thursday December 20th, 2018
30 rounds of 1 power snatch 135/95 5 wall balls 10 push-ups
Wednesday December 19th, 2018
Happiest of Birthday’s to the designated gym Momma!! Thank you for all that you do for us all! We hope you have a great birthday today EMOM 8 minutes 3-5 strict ring dips then: 3-6-9-12 Back squat (from floor)@ 60%… Read more »
Tuesday December 18th, 2018
FLIP FLOP 7-minute AMRAP: 20 dumbbell push presses (50/35 lb.) 40 double-unders then: then 12 minutes to find OH Squat 1 RM
Monday December 17th, 2018
3×20 Front Rack lunges *10 per leg, increase weight per set then: 4 rounds 1 minute per station calories on bike or rower Rope Climbs Goblet Squats 53/35 Burpees rest
*Gymnastics Series*Sunday December 16th, 2018
Today will conclude Coach Dave’s gymnastics series. Today will be covering Handstand push ups as well as rope climbs. For those not participating there will be a Hero WOD. We will see you all at 10 am! “Roy” Marine Corps… Read more »
*Gymnastics Series Reminder* Saturday December 15th, 2018
*Gymnastics Series Reminder* Don’t forget that tomorrow will be the final day of Coach Dave Gymnastics Series. The last session will be covering Handstand push ups and Rope climbs. We will see you then from 10-noon! Today: Teams of… Read more »
Friday December 14th, 2018
EMOM 8 minutes 3-5 strict ring dips then: For time: 9 Shoulder-to-Overheads, 185/135 lbs 9 Kettlebell Swings, 53/35 9 Wall Balls, 20/14 lbs 15 Shoulder-to-Overheads, 155/115 lbs 15 Kettlebell Swings 15 Wall Balls, 20/14 lbs 21 Shoulder-to-Overheads, 135/95 lbs 21… Read more »
Thursday December 13th, 2018
Bench Press 3-3-3 then: 21-15-9 reps for time of: Overhead squats 135/95 Box jumps 24/20
Wednesday December 12th, 2018
Tabata Push Jerk rest 3 minutes Tabata C2B Pull ups rest 3 minutes Tabata push ups Rest 3 miuntes Tabata- hang power snatch 95/65 *tabata 20 seconds of work followed by 10 seconds of rest for 8 rounds