Mon. 12/14/20
Mon. 12/14/20 14min. EMOM Squats – Build To Heavy Set Odd Min. – 2 Front SquatsEven Min. – 4 Back Squats Wod – 18min. AMRAP 200m Run15 WBS @ 20/1412 Alt. DB Power Snatches @ 50/359 Toes 2 Bar Cool Down –2mins. Easy Run/Row/Bike/Ski
Fri. 12/11/20
R.E.D. Friday 12/11/20 Hero Wod – Kerrie 10 Rounds* 100m Sprint5 Burpees20 Sit Ups15 Push Ups100m SprintRest 2mins *While wearing a weighted vest Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015. Orozco is survived by her husband, Hector; […]
Wed. 12/9/20
Hump Day Wed. 12/09/20 Strength –Deadlifts – Build To Heavy 5 Wod – For Time 50 WBS @ 20/1450 Box Jumps @ 24/2050 WBS @ “ “ *On the minute 5 Deadlifts @ 225/155
Tues. 12/8/20
Tues. 12/08/20 Happy Birthday Sara!! Wod – 3 x 5min. AMRAPs 27/21 Cal. Row27 Dubs27 Pull Ups Rest 4mins 21/15 Cal. Row21 Dubs21 Toes 2 Bar Rest 4mins 15/9 Cal. Row15 Dubs15 Pull Ups
