Dan Broughton

Benchmark #4 Run 1 mile

LABOR DAY SCHEDULE: 9AM CLASS ONLY Countdown 10 KB swings 10 KB SDHP 10 V-ups   9 KB Swings 9 KB SDHP 9 V-ups   8 KB Swings 8 KB SDHP 8 V-ups   etc. all the way to 1… Read more »

LABOR DAY SCHEDULE (9/5/16): 9AM CLASS ONLY HERO WOD “Daniel” 50 pull ups 400 m run 21 thrusters 800 m run 21 thrusters 400 m run 50 pull ups  

  WANT ONE??   LABOR DAY SCHEDULE (9/5/16): 9AM CLASS ONLY The Dirty Dozen 12 rounds of: 12 push ups 12 squats 12 sit ups 12 lunges

LABOR DAY SCHEDULE (9/5/16): 9AM CLASS ONLY Tabata (alternating) Burpees Jumping jacks Rest 90 seconds Tabata (alternating) Push ups Lunges Rest 90 seconds Tabata (altnerating) High knees DB thrusters

Benchmark #3 For time: 150 wallballs

Partner WOD, Complete as many rounds as possible in 20 minutes of: Partner 1: 50 lunge steps Partner 2: 5 burpees 10 KB SDHP 20 tuck jumps After partner one completes the lunges, he/she tags partner 2 and takes over… Read more »

For time: 50 squats 200 m run 50 mountain climbers 400 m run 50 lunges 800 m run then 6 min AMRAP 25 sit ups 50 bicycle kicks 5 burpees

Benchmark #2 5 rounds for time of 400m run 25 goblet squats

AMRAP 25 min. 200m run 20 squats 20 v-ups