Wed. 11/25/20
Wed. 11/25/20 Wod – 3 x 3min AMRAPs in 15mins 0:00 – 3:003 Power Cleans @ 115/853 Front Squats3 Push Jerks *Rest 3mins 6:00 – 9:003 Power Cleans @ 135/953 Front Squats3 Push Jerks *Rest 3mins 12:00 – 15:003 Power Cleans @ 155/1053 Front Squats3 Push Jerks *Increasing Load Each AMRAP
Tues. 11/24/20
Tues. 11/24/20 Push Ups – 5×8-10 RepsSSBent Over BB Rows – 5×10-12 Reps Wod – For Time 3 Rounds12 Handstand Push Ups12 Toes 2 Bar 150 Dubs 3 Rounds9 Handstand Push Ups9 Chest 2 Bar Pull Ups 100 Dubs 3 Rounds6 Handstand Push Ups3 Bar Muscle Ups 50 Dubs
Mon. 11/23/20
Mon. 11/23/20 Alt. Squats – Build To Heavy5 Front Squats10 Back Squats Wod – For Time 4 Rounds Patriot Run30 WBS @ 20/1430 Alt. DB Snatches @ 50/35 Cool Down –3min. Row
Fri. 11/20/20
R.E.D. Friday 11/20/20 Hero WOD – Sgt. Ansari For Time – 4 Rounds 5 Hang Power Cleans @ 135/9511 Toes 2 Bar29 Wall Ball Shots @ 20/14 Dedicated to Sgt. Kelvin Ansari who was killed on May 11, 2019, when shots broke out after he and other officers were approaching a vehicle suspected as part […]
