Fri. 5/24/19
R.E.D. Friday Wod 5/24/19 Hero Wod – Peter Brennan For Time – 4 Rounds 400m Run (Patriot Run) 10 OHS @ 95/65 10 Burpees This Firefighter Hero WOD is dedicated to Peter Brennan, FDNY, Rescue 4, who was killed on September 11, 2001. He was only 30 years old and had the resume of a […]
Thurs. 5/23/19
Thurs. 5/23/19 Warm Up – Tri. Run, into 100m Row Sprint x 3 (1min Rest) Goal – Row as close to 100m as possible without going over. 1 Burpee for every meter over 100, (Max 5 Burpees per set). Complete Burpees when done. Squat Cleans – Build to Working Wt. Wod – 15min AMRAP – […]
Wed. 5/22/19
Wed. 5/22/19 Wod – For Time 60 KBS @ 24/20 3 Burpees 50 Box Jumps @ 24/20 3 Burpees 40 WBS @ 20/14 3 Burpees 30 Pull Ups 3 Burpees 20 Cleans @ 135/103 (Any Way) 3 Burpees 10 STO @ ” ” 3 Burpees 5 Front Squats @ ” ” 3 Burpees Buy Out […]
Tues. 5/21/19
Tues. 5/21/19 Deadlifts – Build to Heavy 3 Wod – For Time Buy In – Patriot Run 21-15-9 Cal. Row Devils Press @ 50/35 Deadlifts @ 185/153 Buy Out – Tri. Run **Reminder – Only 8 and 10am classes on Monday 27th for Murph!!**
