Friday, 2-14-20
48/32 AAB
40 Thrusters 75/45
20 Burpee Pullups (6″ above reach)
36/24 AAB
30 Thrusters
15 Burpee Pullups
24/16 AAB
20 Thrusters
10 Burpee Pullups
48/32 AAB
40 Thrusters 75/45
20 Burpee Pullups (6″ above reach)
36/24 AAB
30 Thrusters
15 Burpee Pullups
24/16 AAB
20 Thrusters
10 Burpee Pullups
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007. Hero W.O.D. – “Badger” 3 Rounds for time: 30 – 95/65 Squat Cleans 30 Pull-ups 800m run
Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…
W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day. By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…