Wed. 7/8/20
Wed. 7/8/20 PVC/Barbell Warm Up x 35 Good Mornings5 Back Squats5 Elbow Rotations5 Push Press5 Overhead Squats5 Straight Leg DeadliftsTri. Run Wod – For Time 4 Rounds Patriot Run5 Burpees10 Push Ups15 Prisoner Jump Squats20 Sit Ups25 KBS @ 24/20
Tues. 7/7/20
Tues. 7/7/20 Clean Complex – Build to Heavy Set1 Power Clean1 Hang Power Clean1 Squat Clean1 Front Squat Wod – For Time 21-18-15-12-9Hang Power Cleans @ 95/73WBS @ 20/14Cal. Row Buy Out – Tri. Run
Mon. 7/6/20
Mon. 07/06/20 Wod – For Time Rip it for Rup Buy In – 55 Dubs 1-2-3-4-5-6-7-8-9-10Deadlifts @ 225/155Burpees Over Bar Buy Out – 55 Dubs Dedicated to Coach Brian “Rup” Rupsis who, on March 8, 2013, was released from 100 days of isolation following a bone marrow transplant to treat his leukemia. The workout was […]
Thurs. 7/2/20
Thurs. 7/02/20 Happy Birthday Donna!!Happy (Early) Birthday America!! Celebrating 244 years of Independence!! Wod – For Time Buy In – Patriot Run 50 KB Goblet Squats @ 24/2050 Push Ups50 Alt. KB Lunges @ ” “50 Plank Shoulder Taps44 Burpees Buy Out – Patriot Run
