Mon. 5/20/19
Mon. 5/20/19 Warm Up Patriot Run 300m Row Wod – For Time Buy In – Patriot Run 5 Rounds 5 Power Cleans @ 185/153 10 WBS @ 30/20 10 C2B Pull Ups 20 Dubs Tri. Run
Fri. 5/17/19
R.E.D. Friday Wod 5/17/19 Hero Wod – The Seven 7 Rounds 7 HSPU 7 Thrusters @ 135/95 7 K2E 7 Deadlifts @ 245/165 7 Burpees 7 KBS @ 32/24 7 Pull Ups “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide […]
Thurs. 5/16/19
Thurs. 5/16/19 Warm Up 500m-400m-300m Row Equal Work and Rest Wod – For Time Tri. Run * 50 Air Squats * 40 Wt’d Sit Ups @ 25/15 * 30 DB Snatches (15per arm) @ 50/35 * 20 Power Cleans @ 135/103 * 10 Front Squats @ ” ” * Tri. Run *10 Burpees
Wed. 5/15/19
Wed. 5/15/19 Shoulder Press – 5×3 Push Press – 3×3 Push Jerk – 3×1 Wod – For Time 4 Rounds Patriot Run 10 KBS @ 32/24 20 Push Ups 30 Singles
