Accessory Work for the week of Monday 9/19/2016 Accumulate 10:00 in a resting squat: two times this week 3×15 GHD Sit-Ups: three times this week 3×15 GHD Hip Extensions: three times this week 400m (200m each side) Unilateral Kettlebell Farmer… Read more »
Dan Broughton
Monday – 9/19/2016: Squat Session 11/20 & 21-15-9
Monday – 9/19/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 75% of Back Squat 1RM MetCon For Time: 21-15-9 Hang Power Snatch 95/65# Wall Balls 20/14# 10/9′
Sunday – 9/18/2016: Open Gym 10AM-Noon
Saturday September 17th
Run 800 m 10 push ups Run 800 m 20 wallballs Run 800 m 10 burpees run 800 m 20 wallballs run 800 m 10 push ups run 800 m
Saturday – 9/17/2016: Partner WOD
Saturday – 9/17/2016 Partner WOD AMRAP 20 20 Thrusters 95/65# 20 Overhead Squats 95/65# 400m Run *10 Synchronized Burpees whenever the bar touches the ground after the 1st Thruster and before the 20th Overhead Squat
Friday September 16th
EMOM 12 minutes 4 push press 4 box jumps 4 KB deadlifts
Wednesday September 14th
3 rounds for time 50 lunges 40 sit ups 30 KB swings 10 burpees
Monday September 12th
EMOM #1 4 minutes 15 box jumps 1 min rest EMOM #2 4 minutes 15 KB swings 1 min rest EMOM #3 4 minutes 10 burpees then 4×200 m w/ 60 seconds rest
Saturday September 10th
15 minute AMRAP 2,4,6,8,10 et. Goblet squats sit ups burpees
Friday September 9th
100 jump rope 75 high knees 50 squats 25 push ups 150 jump rope 75 jumping jacks 50 lunges 25 sit ups 200 jump rope 75 butt kicks 50 mountain climbers 25 flutter kicks
Today's WOD
Sunday, May 5th
Come and join us for open gym from 1000-1200
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