12-6-13, Friday
Strength/Skill – Bench press 2-2-2-2-2-2
WOD
In 8 Minutes:
1k Row
50 KB Swings (2/1.5)
AMRAP HSPU’s
*Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
Strength/Skill – Bench press 2-2-2-2-2-2
WOD
In 8 Minutes:
1k Row
50 KB Swings (2/1.5)
AMRAP HSPU’s
*Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
Warm up: 2RD at easy pace 10 Walking Lunges 5 Broad Jumps 5 BB Thruster 8 Min EMOM 6 Burpee Box Jumo Over 24″/20″ For reps- 4min AMRAP 10 Power Snatch 75/55 10 Front Rack Lunges (stationary) rest 4 min 4min AMRAP 10 Thruster 95/65 10 T2B rest 4 min 4min AMRAP 3 Power Clean…
Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…
Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed
The first of a few fundraiser WODs. Whether or not you plan on doing the Wod please make a donation. Thank You, Mariana “Zeus” U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg,…
“Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on…
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! HEE HEE HEE