Dan Broughton

Partner WOD: Teams of 2: For Time (30 min cap) Buy in: 100 Cal Row 100 KB Snatch 53/35 50 Front Squats 155/105 150 Deadlifts 155/105 50 Back Squats 155/105 100 KB Swings 53/35 Cash Out: 100 Cal Bike Stagger… Read more »

Conditioning: *Fran Re-test* – 4/9/21 : 21-15-9 Thrusters 95/65 Pull Ups Gymnastic Strength: Gymnastic Accessory: 3 Giant Sets A1) Front Delt Plate Raise 3×8 A2) DB Z Press – 3×8 A3) Weighted Hollow Hold 3xmax Retesting Fran today which was… Read more »

Conditioning: Light Calisthentics day 6RFT 5 Ring Rows 10 Push Ups 15 Air Squats 20 Sit ups 25 Dus/75 Sus Core: 3 Rounds: 10 V-Ups 15 Weightless lying leg raises 20 Kettlebell Twists

Strength: Strict Press – 4×8 @ 65% Conditioning Test: 5000m Row Time Trial We’re looking to establish a solid 5k row bench mark here. We want to find a pace we can maintain for 20-25 minutes, and this will be… Read more »

Strength: 1RM Deadlift *Retest from 4/7/21* Conditioning: Complete as many rounds as possible in 11 mins of: 24 Alternating Kettlebell Snatches, 53/35 lbs 16 Row Calories 8 Lateral Burpee Over Rowers

Squat Conditioning: EMOM 10: 5 Overhead Squats Total of 50 squats, can build every second set but we want to have a manageable weight. MUST take the bar from the floor. Conditioning: As many reps as possible in 9 mins… Read more »

HERO WOD: Jolly51 For Time 200m sprint 51 Pull Ups 200m sprint 51 air squats 200m sprint 51 Push Ups 200m sprint 51 Box Jumps 24″/20″ 200m sprint 51 Dips 200m sprint 51 Sit Ups 200m sprint 51 Burpees 200m… Read more »

Conditioning: In teams of 2 complete for time (40 min cap) 7 Rounds of Cindy, 2 Rounds of DT. 6 Rounds of Cindy, 2 Rounds of DT. 5 Rounds of Cindy, 2 Rounds of DT. 4 Rounds of Cindy, 2… Read more »

Strength: 1RM Back Squat *Re-Test from 3/29* Conditioning: 4 Rounds for time – 5 Front Squats 165/115, 10 Toes-To-Bar, 15 Hand Release Push Ups.

Conditioning: For Time (30 min cap) – Buy In: 2000m row OR 1 Mile Run then 5 Rounds 10 Alternating Single Arm DB Devil’s Press 50/35, 25′ single arm OH walking lunge, 25 sit ups, 25′ single arm OH walking… Read more »