STR: Strict Press WOD: Hero WOD “The Seven” 7 RFT: 7 HSPU 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (245/175) 7 Burpees 7 KBS (2/1.5) 7 Pull-ups “A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a […]
STR: Bench Press WOD: AMRAP 8: 3 MU 5 Thrusters (115/75) CO: 3 Rounds: 3 Rope Climbs 75 D/Us Rest 1min
STR: Sumo DL WOD: 3 RFT: 10 Burpees 15 HSPU 10 OHS (115/85) CO: AMRAP 15: 12 Burpees to 6″ target 9 DB CJ 6 BMU
One class only at 9:30am WOD: “Scooter” With a Running Clock in 35 minutes: Part 1: AMRAP in 30 minutes (with a Partner): 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint Part 2: 5 minutes to find a 1-rep-max Partner Deadlift For the AMRAP, have one partner work while the other rests, switching after […]
STR: Box Squats WOD: For Time: 800m Run Then, 21-15-9 DB Thrusters Cal Row Then, 800m Run CO: 10 Rounds: 250m Row Rest 1:00
STR: Snatch Complex WOD: Nutrition and Performance Partner Challenge WOD: 21-15-9 Deadlifts (185/135) Wall Balls (20/14) Time cap 6min * with remaining time, ME Burpees to 6″ target. Score is # of burpees CO:
STR: Strict Press WOD: AMRAP 12: 5 Snatches (135/95) 200m Run CO: 800m x 5 Rest 3 min
STR: Sumo Deadlift WOD: For Time: 50 WB (20/14) 25 SDHP (95/65) 30 WB 15 SDHP 10 WB 5 SDHP CO: 3 RFT: 15-12-9 Push press (115/75) GHD Sit-ups Rest 3 min
STR: Power Clean & Push Jerks WOD: 2 RFT: 15 Cal Bike or Row 15 T2B 15 CJ (115/85) CO: 10 RFT: 5 SHSPU 5 Kipping HSPU 10 Cal Bike for rest
Sorry for the late post. For some reason, it wouldn’t post. STR: Box Squats WOD: For total time: 1 mile run Then, 12-9-6 FS (185/115) C2B Pull-ups CO: Assault Bike
