Today: Pistol skill work/Mobility work METCON: For Time: 30 Alternating Pistols 30 Push Press (95,65) 25 Pistols 25 Push Press 20 Pistols 20 Push Press 15 Pistols 15 Push Press 10 Pistols 10 Push Press
Thursday, March 9th
Dan Broughton
Thursday Bootcamp
Today: EMOM for 12 minutes Alternating movements ODD: 8 Burpees Even: 20 MTN climbers Then immediately following.. Run 800m
Weds Bootcamp
Today: 30, 25, 20, 15, 10, 5 DB push press KB SDHP *Run 200 between rounds (30/30/run/25/25/run…)
Weds, march 8th
Today: Strength: Clean and Jerk medium weight for 15 minutes METCON: AMRAP 12:00 20 Box Jump Overs (24,20) 15 Chest to Bar Pull-Ups 10 Clean and Jerks (135,95)
Tuesday, March 7th
Today: 15-12-9-6-3 Handstand Push-Ups Sumo Deadlift High Pull (115,75) Run 200m between rounds. *(15/15/200/12/12/200/etc)
Tuesday Bootcamp
Today: Skill: The perfect Kettlebell swing Then: 21, 18, 15, 12, 15, 18, 21 KB swings Burpee box jump overs
Monday, March 6th
Today: Strength Back Squat 6×3 at 80% of 1RM METCON: Alternate Movements for 18:00 12 Burpees Max Overhead Squats 95/65
Bootcamp March 6th
Today: 21, 18, 15, 12, 9, 6, 3 of: KB SDHP (44, 35) DB Push press (25, 15)
Sun, March 5th
The gym is open from 10-NOON. We shall call this..open gym.
Sat, March 4th
Today: Preferably Male/female Team: Pair moves through stations of: 500-meter row, partner completes 125 double-unders (switch) 50 deadlifts, partner holds barbell at the waist (245,165) 50 toes-to-bars, partner hangs (switch) *Each person does the work at each station. One holds… Read more »
Today's WOD
Saturday, April 20th
Teams of 2: “Laura” AMRAP 21 30 cal row 20 Burpees over rower 10 Power Cleans 155/105 | 135/95 | 95/65
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