Hero Wod

Saturday 11/11/17 Warm up: group then: tabata jump rope Veterans day Hero WOD: Jenny AMRAP 20 20 overhead squats (45 pounds) 20 back squats (45 pounds) 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised…

Grip Test

Thursday November 9 2017 Warm up: 400m row PVC warmup 2x: 5 pull-ups 10 empty-bar deadlifts (focus on form) 15 sit-ups A.) EMOM 10 e. :30 bar hang o. 4 deadlifts 185/135 B.) 5 RFT 15 toes-to-bar 10 deadlifts 135/95 5 strict pull-ups 1:00 DB hold 35/20 This will be a good one guys!! Come…

Boo!

10/31/17

Warm up: trainer’s choice
Strength: deadlift
Building to a heavy single
warm up to 50% of 1rm then 5×1

Wod: Amrap 15
Ascending by 2’s
*
Pull ups
burpees

* = 3 Deadlift 225/155

Begin each round with 3 DL. Ladder up the pull ups & burpees.

10/24/17
warm up:group then 2x
15 jumping jacks
10 air squats
8 push ups
5 pull ups/ring rows

EMOM 10
even 7-10 ring push ups
odd 10 V ups

Wod: 2 RFT
100 double unders/200 singles
25 wall balls
25 burpees
25 kb swings
25 ab mat sit ups