Dan Broughton

200 m run 20 DB Strict Press 10 ring rows 200 m run 20 DB push press 10 ring rows 200 m run 20 DB thrusters 10 ring rows 200 m run

3 rounds of max reps: 1 min single/double unders 1 min wall balls 1 min plate ground to overhead 1 min OH plate lunges 1 min rest

Benchmark #1 For time: 500m row 50 squats 40 sit ups 30 push up 20 pull ups

Part I 11 min AMRAP 3-6-9-12 etc… goblet squats DB push press Part II EMOM 9 minutes Min 1- 15 russian twists w/kb Min 2- plank hold Min 3- 30 mountain climbers

Saturday   25 min time cap (in teams of 2) *runs are together, work split up 800 m 40 burpees 40 sit ups 400 m run 30 burpees 30 sit ups 200 m run 20 burpees 20 sit ups  … Read more »

Friday: 5 rounds for time of: 200 m medball carry 12 box jump overs 12 KB deadlifts

Wednesday   For time: 20 pull-ups 20 burpees 20 OH plate lunges 20 goblet squats 20 OH plate lunges 20 burpees 20 pull-ups

Monday   WOD A Run 800 m   WOD B 4×10 db press ( increase weight each set if possible)   WOD C 25 db thrusters 15 sit ups 200 m run    

Saturday Teams of 3 must complete: 2400m run 240 squats 210 situps 180 pushups Exercises can be split up however, but teams must do exercises together except for runner. Only 1 runner may run at a time. 22 min time… Read more »

Friday   5 min AMRAP: 5 wallballs 25 single unders   Rest 1 minute   5 min AMRAP: 5 HR push ups 25 high knees Rest 1 minute   5 min AMRAP: 5 pull-ups 25 tuck jumps