Dan Broughton

Strength: Back Squats 4×52 reps at a tempo of 51X13 reps at explosive speed WOD: For Time, reps split however60 Deadlifts 135/9545 H. Power Clean 135/9530 S2O 135/95

HERO WOD: Eric Olsen7RFT5 hang clean 155/1055 front squat 155/1055 box jump 30″/24″50 double unders

PARTNER WOD: Teams of 34 Rounds of:4 minutes max calorie row3 minutes max lateral BB burpees2 minutes max deadlifts 225/155

Strength: Every other minute for 10 minutes (5 Rounds)1 Power Snatch1 Hang Squat Snatch1 Squat Snatch3 Overhead Squats WOD: 4RFT5 Front Squat 155/10510 TTB15 HRPU

Strength: Alternating EMOM 10Even: 3 Strict PressOdd: 5 Thrusters WOD: Odd Object DayAMRAP 1216 DB Hang Clean and Jerks 50/35 (must complete 8 on one side before switching)12 Wall Balls8 Single DB Front Rack Step Ups 24″/20″ Must complete 8… Read more »

Strength: Backsquat Waves6/4/2 6/4/2 Goal numbers are 70, 80, and 90% on first wave with a small increase on the weights for the second wave WOD: 3RFT50′ DB Single Arm Overhead Walking lunges 50/3525 Sit Ups10 DB Snatches5 Box Jumps… Read more »

WOD: AMRAP 10 x3Run 800m4 muscle upMax Calorie RowRepeat with no rest

Strength: Bench PressEvery 90s for 12 minutes (8 rounds)3 reps at 21X1 tempo (~70% of 1RM) WOD: Shoulder Smasher21/15/9 For TimeHSPUStrict Press 75/55Burpees

Please join us for open gym from 10am – noon!

PARTNER WOD: Teams of 2:AMRAP 1025/20 Cal BikePower Snatch 95/65Rest 3 minutesAMRAP 1025/20 Cal RowPower Cleans 115/75Rest 3 minutesAMRAP 10Run 200mDB Thrusters 40/25