Saturday – 10/1/2016 Partner WOD AMRAP 20 500m Row 100 Double-Unders 50 Alternating One-Handed Kettlebell Swings 53/35# 200m Plate-Overhead Walk 45/25#
Dan Broughton
Saturday October 1
Partner ANGIE w/ 400 m run Partner #1 runs while Partner #2 begins reps then switch 100 pull ups 100 push ups 100 sit ups 100 squats
Friday September 30th
20 min AMRAP 10 burpees 10 wallballs 10 renegade row 200 m run
Friday – 9/30/2016: Day 14/20 & Dumbbells
Friday – 9/30/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 75% of Back Squat 1RM MetCon 2 Rounds For Time: 12 Dumbbell Squat Cleans 30/20# 18 Renegade Rows 30/20# 200m Run
Thursday – 9/29/2016: Receiving Overhead & Shuttle Runs
Thursday – 9/29/2016 Weightlifting Snatch Grip Behind-The-Neck Push Press + Heaving Snatch Balance + Overhead Squat (from the rack) Take 15:00 to build to your best weight of this complex. MetCon AMRAP 10 10 Seated Wall Balls 20/14# to standing height 10 20′… Read more »
Wednesday September 28th
4 rounds w/1 minute per movement Dips Plank Shoulder 2 OH Box jumps Rest 1 min
Wednesday – 9/28/2016: A Long Day “For Time”
Wednesday – 9/28/2016 MetCon For Time: 1500m Row 21-15-9 Toes-To-Bar Abmat Sit-Ups 15-12-9 Chest-To-Bar Pull-Ups Box Jumps 30/24″ Perform all three pieces in direct succession, and record the total time as your score.
Tuesday – 9/27/2016: Squat Heavy & Go Fast!
Tuesday – 9/27/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 80% of Back Squat 1RM MetCon AMRAP 4 2-4-6-8… Thrusters 75/55# Burpees Immediately into: 400m Run (for time)
Label reading. Everyone loves it!!
Don’t Be Fooled- Debunking Common Food Label Claims If you have gone to a grocery store recently, you probably noticed that food label claims are everywhere. Claims such as “Fat free” and “All natural” seem to be popping up left… Read more »
Monday September 26th
EMOM #1 5 minutes 12 thrusters 2 min rest EMOM #2 5 minutes 16 weighted lunges 2 min rest EMOM #3 5 minutes 10 jump squats
Today's WOD
Saturday, May 18th
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
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