Wed. 1/13/21
Wed. 01/13/21 Wod – For Time (20min. Cap) 4 Rounds 20 Alt. DB Power Snatches @ 50/3540 Air Squats200m Run Wod 2 – 7min. AMRAP Unbroken WBS Ladder @ 20/143-6-9-12-15-18-21- etc. increasing reps by 3 until time expires, *Rest as needed between sets.
Tues. 1/12/21
Wod – 15min. AMRAP 12 Box Jump Overs @ 24/2012 Deadlifts @ 135/959 Bar Facing Burpees9 Hang Power Cleans @ “ “3 Bar Muscle Ups (Sub 6 C2B PU)6 Push Jerks @ “ “ Cool Down –3min. Row
Mon. 1/11/21
Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength –16min. EMOM Squats –Odd Min. – 2 Front SquatsEven Min. – 4 Back Squats Wod – For Time Perimeter + Patriot Run100 Double Unders (Sub 150 Singles)20 Burpees to 6” Target100 Double Unders (“ “)Perimeter + Patriot Run
Fri. 1/8/21
R.E.D. Friday 01/08/21 Hero Wod – Oscar 23min. AMRAP – 9 Devil’s Press @ 40/2520 Alt. DB Lunges @ “ “9 DB Push Press @ “ “20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint […]
