Mon. 12/7/20
Mon. 12/07/20 12min. EMOM Squats – Build To Heavy Set Even Min. – 3 Front SquatsOdd Min. – 6 Back Squats Wod – For Time (Start @ :35min.) 15-12-9Tri. RunPower Snatches @ 75/53Overhead Squats @ “ “ Cool Down –2mins. Easy Machine/Run
Fri. 12/4/20
R.E.D. Friday 12/04/20 Happy Birthday Aileen!! Hero Wod – McFlurry For Time – 400m Run21 Cleans @ 185/13321 Pull Ups400m Run15 DB Thrusters @ 50/3015 Pull Ups400m Run9 Cleans @ 185/1339 Pull Ups400m Run Dedicated to Miguel Flores, a certified trainer and 4yr. Navy veteran from San Diego, CA, who at the age of 22yrs […]
Thurs. 12/3/20
Thurs. 12/03/20 Wod – For Time Buy In – Patriot Run 21-18-15-12-9Plate GTO @ 45/25Alt. Overhead Plate Lunges @ “ “200m Run Finisher – 2 Rounds20 Wt’d Sit Ups @ 25/1530 Flutter Kicks w/Wt. OH40 AB Crunches50 Russian Twists w/Wt.
Wed. 12/2/20
Wed. 12/02/20 Wod – For Time 3 Rounds30 Dubs9 Toes 2 Bar15 Fronts Squats @ 75/53 500m Row 3 Rounds25 Dubs6 Toes 2 Bar12 Front Squats @ 95/63 500m Row 3 Rounds20 Dubs3 Toes 2 Bar9 Front Squats @ 115/83
