Mon. 1/11/21
Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength –16min. EMOM Squats –Odd Min. – 2 Front SquatsEven Min. – 4 Back Squats Wod – For Time Perimeter + Patriot Run100 Double Unders (Sub 150 Singles)20 Burpees to 6” Target100 Double Unders (“ “)Perimeter + Patriot Run
Fri. 1/8/21
R.E.D. Friday 01/08/21 Hero Wod – Oscar 23min. AMRAP – 9 Devil’s Press @ 40/2520 Alt. DB Lunges @ “ “9 DB Push Press @ “ “20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint […]
Thurs. 1/7/21
Thurs. 01/07/21 Happy Birthday Courtney!! Wod – For Time 4 Rounds Patriot RunRed Brick KB Farmers Carry* @ 24/2012 Deadlifts @ 155/12318 KBS @ “ “ *Single Arm FC, switch arms @ RB
Wed. 1/6/20
Wed. 01/06/21 Overhead Squats – 5x 3Practice Technique/Mechanics. Increase Loads Accordingly. Wod – For Time 21-15-9Overhead Squats @ 95/65Toes 2 Bar Into – 15-12-9Thrusters @ “ “C2B Pull Ups
