Monday, 10-28-19
9 Min EMOM
Min 1- 15 Banded Woodchopper ea Side
Min 2- 25 Med Ball Twists
Min 3 – 20 V-Sit w Alternating Single Arm Slam Ball Hold
3 rounds
30/21 Calorie Assault Bike
30 Wall Balls 20/14
30 Burpees
9 Min EMOM
Min 1- 15 Banded Woodchopper ea Side
Min 2- 25 Med Ball Twists
Min 3 – 20 V-Sit w Alternating Single Arm Slam Ball Hold
3 rounds
30/21 Calorie Assault Bike
30 Wall Balls 20/14
30 Burpees
Front Squats EMOM x12 2 Front Squats @ 70% JJ U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand…
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…
Strength/Skill – Push Press Row 1000 Meters 100 Kettlebell Swings – 35/55 30 Push-Press – 88/115 800 Meter Run Congratulations to all who competed in the open. We hope you had fun and next year comes really fast. We all know we hit some weaknesses in our weekly WODS. Try to improve upon them for…
Buy in: 100 KBS (53/35#) 50 burpees 15 muscle ups or 30 C2B pullups 20 cleans (155/105#) 15 muscle ups or 30 C2B pullups 50 burpees Buy out: 100 alternating wall balls (20/14#) Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….