Deadlift (BW) Beginner – 5,5,5,5,5. Advanced – 10,10,10,10,10. -Then- Sumo Deadlift (BW+) 1,1,1,1,1,1,1,1,1,1.
WODs
July 20, 2011
For Time: 2-4-6-8-10-12-14-16-18-20 of: Wall Ball (20/14) Ring Rows/ Inverted Rows
July 19, 2011
BB “Clean” Workshop If you are new to this move, come learn it. If you are a vet, then its time to pull weight.
July 18, 2011
3 Rounds For Time: Run 200m 30 SDHP (75/55) 30 ABMAT Sit-Ups
July 17, 2011
MAKE-UP DAY 3 Rounds For Time: Row 500m 30 Front Squats (95/65) 30 Push-Ups
July 16, 2011
“Helen” 3 Rounds For Time Run 400m 21 KB Swings (52/35) 12 Pull-Ups 5:30-8:30pm – “OVER 100!” Celebration and Competition! Bring as many people as you can to help support your gym and the Wounded Warrior Foundation! Athletes please arrive… Read more »
July 15, 2011
The gym is closed in preparation for this Saturday’s BIG EVENT!
July 14, 2011
4 Rounds for Time: Run 400m 20 Knees-to-Elbows 10 Jumping Lunges
July 13, 2011
Education: BB Clean WOD: 10 Min AMRAP Of: Squat Clean Thrusters (115/75)
July 12, 2011
AMRAP In 15 Mins Of: 40 Hammer Swings 10 Pull-Ups
