Strength: DELOAD – Push Press 3×8 @ 50% WOD: For time: 400m run 10 burpee to target 15 pull ups 20 OH Squats 95/65 15 pull ups 10 burpee to target 400m run
Workout of the Day
Monday, July 15th
Strength: DELOAD – Front Squat 3×6 @ 55% WOD: EMOM 12 – Minute 0 – 4 2 High Hang Power Clean Minute 4-8 2 Hang Power Clean Minute 8-12 2 Power Clean
Hero WOD Sunday, July 14th
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his… Read more »
Saturday, July 13th
Partner WOD: Teams of 3: 30 min AMRAP – 30 P. Snatch 95/65 45 Reverse barbell Lunges 95/65 60 Med Ball sit ups 20/14. One partner works, one partner holds dual KB in a front rack position 35/26 and one… Read more »
Friday, July 12th
Strength: CG Bench Press 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: CG Bench Press AMRAP @ 75% WOD: For time: 15 P. Clean 155/105 30 ring dips 10 P. Clean 20 Ring Dips 5 P. Clean 10… Read more »
Thursday, July 11th
Strength: Back Squat 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: Back Squat AMRAP @ 75% WOD: AMRAP 13 – 8 Sumo Deadlift High Pull 95/65, 12 stationary front rack lunges 95/65, 16 WB 20/14 *Scale 75/55*
Wednesday, July 10th
WOD: Every 2 minutes for 8 minutes complete the following: 0-2 90s row for calorie, 30 s rest 2-4 90s burpee box jump overs, 30s rest 4-6 90s assault bike for cal, 30s rest 6-8 200m run, rest remainder –… Read more »
Tuesday, July 9th
Strength: Deadlift 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: Deadlift AMRAP @ 75% WOD: 3RFT – 10 hang power snatch 75/55 15 Overhead Squats 75/55 30 DU/90 SU
Monday, July 8th
Strength: Strict Press 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: Strict Press AMRAP @ 75% WOD: AMRAP 12 – 7 Push Press 95/65 11 Goblet Squats 53/35 15 Box Jump 24/20
Sunday, July 7th
Come join us for open gym from 10-noon!