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WOD Tuesday 5.16.17

Shoulder Press
Warm Ups sets:
5 @ 40%
5 @ 50%
5 @ 60%
Working sets:
5 @ 75%
Rest-1 min
3 @ 85%
Rest-1 minute
AMRAP @ 95%

EMOM 12
Odd: 5 C2B Pull Ups + 100m Sprint (L2 5 Pull Ups + 50m Sprint)
Even: 5-7 HSPU + 100m Sprint (L2 1 Wall Walk + 50m Sprint)

By | 2017-05-11T18:41:30+00:00 May 16th, 2017|Categories: Workout of the Day|0 Comments

WOD Monday 5.15.17

Back Squats
Warm Ups sets:
5 @ 40%
5 @ 50%
5 @ 60%
Working sets:
5 @ 75%
Rest-1 min
3 @ 85%
Rest-1 minute
AMRAP @ 95%
For Time:
50 Box Jumps (24/20)
40 KB Swings (1.5 / 1 )
30 Burpees
20 Wall Balls (20/14)
10 C2B Pull-ups (L2 Pull Ups)

By | 2017-05-11T18:23:29+00:00 May 15th, 2017|Categories: Workout of the Day|0 Comments

WOD Saturday 5.13.17

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Glen
30 Clean and Jerks 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

*Optional with a partner

By | 2017-05-11T18:17:45+00:00 May 13th, 2017|Categories: Workout of the Day|0 Comments

WOD Friday 5.12.17

Bench Press & Deadlift
Warm Ups sets:
5 @ 40%
5 @ 450%
5 @ 60%
Working Sets:
3 @ 70%
Rest-1 min
3 @ 80%
Rest-1 minute
AMRAP @ 90%

AMRAP 7
Ascending Ladder (1-1, 2-2, 3-3, etc…)
DB Front Squat
DB Tricep Kickback
DB Sit Up
*one DB for all movements

By | 2017-05-11T18:11:19+00:00 May 12th, 2017|Categories: Workout of the Day|0 Comments