Wed. 01/05/22
Strength – Build To Heavy Power Cleans – 5 x 3 Wod – 15min. AMRAP 10-20-30-etc… DB Thrusters 10 Burpees Over DB *Add 10 Reps to Thrusters Every Set. Finisher – 3 Rounds 20 Sit Ups 20 Russian Twists 20 Flutter Kicks 20 Heel Touches
R.E.D. Friday – 01/28/22
Hero WOD – Tumilson (Modified) For Time – 8 Rounds 200m Run 11 Deadlifts @ 135/95 11 Burpees Dedicated to US Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon ‘JT’ Thomas Tumilson, of Rockford, Iowa, who died on August 6th, 2011.
Thurs. 08/12/21
*Reminder – Reserve Your Spot For Class Before You Get To Class. Wod – 15min. AMRAP Buy In – Patriot Run Even Ladder – 2-4-6-8-etc.. Push Ups Burpees Prisoner Squats Finisher – Tabata Abs x 4 Rounds Sit Ups Flutter Kicks Hollow Rock Holds Mtn. Climbers Plank Holds
Thurs. 09/02/21
*Reminder – Reserve Your Spot For Class Before You Get To Class. Optional Active Recovery Day Wod – For Time Benchmark Fran – 21-15-9 Thrusters @ 95/65 Pull Ups
