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
Tues. 01/04/22
Skills – Bent Over Barbell Rows – 5 x 8-12reps SuperSet w/ Push Ups – 5 x 8-10reps Wod – For Time Benchmark Helen 3 Rounds 400m Run 21 Kettlebell Swings @ 24/20 12 Pull Ups