3×6 box squats@90% (+0-10 lbs from last week) then: 15-12-9-6-3 Sumo Deadlift High Pull 95/65 Burpee Box Jumps 24/20
Workout of the Day
Thursday September 27th, 2018
ME 60 cal bike For Time then: 4 rounds of: 400 m run 20 wall balls 20/14 30 push ups 40 sit ups
Wednesday September 26th, 2018
Deadlift 8 minute EMOM 2 reps each *build up to heavy double then: 18 minute AMRAP 20 deadlifts 225/155 10 chest to bar pull ups 25/20 cal row 10 chest to bar pull ups
Tuesday September 25th, 2018
Build up to max for: power clean+front squat+push jerk then: 3 rounds for time: 250 m row 12 hang power cleans75/55 3 push jerks 75/55
Monday September 24th, 2018
Snatch 1-1-1-1-1 then: For time: 12-9-6-3 Snatch 95/65 toes 2 bar 200 m run
Sunday September 23rd, 2018
Please join us today for our Hero WOD Sunday 10am- noon “Paul” Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April… Read more »
Saturday September 22nd, 2018
Teams of 2: 25 minute AMRAP 40/30 calorie row 40 burpees 40/30 calorie row 40 box jump overs 24/20 40/30 calorie row 40 wall balls (20/14) 40/30 calorie row 40 pull ups
Friday September 21st, 2018
Bench Press 1-1-1-1-1 then: For time: 400 m run 10 bench press @BW or 75% BW 400 m run 20 bench press @BW or 75% BW 400 m run 30 bench press @BW or 75% BW 400 m run 50… Read more »
Thursday September 20th, 2018
2 sets of: 30 second plank on left side 30 second scapula push up 30 second plank on right side 30 second supinated grip hold on pull up bar then: Every 3 minutes for 24 minutes: 20/15 calorie row 10… Read more »
Wednesday September 19th, 2018
3×6 Box Squats@85%( +0-10 lbs from last week) then: 15 minute AMRAP: 3 HSPU 5 pull ups 7 Knee 2 Elbow