Tues 4/9/19
Tues. 4/9/19 Shoulder Press – 5×3 Push Press – 3×3 Push Jerk – 3×1 Wod Buy In – Patriot Run 3 Rounds 20 Dubs 15 Push Press @ 95/73 10 WBS @ 30/20 5 Burpees to 6″ Target
Mon 4/8/19
Mon. 4/8/19 Warm Up Patriot Run 300m Row Wod For Time 4 Rounds Tri. Run 7 Squat Cleans @ 155/123 11 Pull Ups 15 Cal. Row Buy Out 5 Bar Facing Burpees
Fri. 4/5/19
R.E.D. Friday Hero Wod – 4/5/19 Happy Birthday Chad!! 21 Burpee Salute!! Hero Wod – Rankel 20min AMRAP 6 Deadlifts @ 225/155 7 Burpee Pull Ups 10 KBS @ 32/24 200m Run This workout is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st […]
Thurs. 4/4/19
Thurs. 4/4/19 OHS – Practice Technique/Mechanics. Increase Loads as accordingly. For Time 4 Rounds Buy In – Patriot + Tri. Run 21 T2B 15 OHS @ 95/73 9 Bar Facing Burpees 6 FR Lunges Per Leg @ ” “ Buy Out – Tri. + Patriot Run *Rx Burpees – no stepping in and out of […]
