Friday 7-6-18
Strength
DL
3-3-3-3-3
WOD
For Time
100 DU’s
80 KBS (62/35)
60 Sit-ups
40 Box Jumps
20 C2B Pull-ups
Thursday 7-5-18
Strength
Bench
5-5-5-5-5
Establish Heavy 5RM
20min Time cap
WOD
9 RFT
10 WB (20/14)
5 Ring Dips
RX+ = MU before Ring Dips can be done
Scale= Box Dips for Ring Dips/ or HRPU’s
Tuesday 7-3-18
Hero WOD “Bradshaw”
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Monday 7-2-18
Strength
Snatch
5-5-5-5-5
WOD
7:00min AMRAP
16 Alternating DB Squat Cleans (50/35)
8 Push Jerks (135/95)
Cashout– 400m run for time
Friday 6-29-18
Strength
Power Cleans (Touch and go)
EMOM Format
10:00min – add weight every 2 min
3-3-3-3-3-3-2-2-2-2
WOD
21-15-9
DL (185/125)
Box Jump overs (24/20)
T2B
Picture from “HotShot 19” Hero WOD in 2014
6-28-18
Skill
Modified Flight Simulator
5-10-15-20-25-30-25-20-15-10-5
8:00min Time cap
Redo from May 25th- scores on sugar wod.
WOD
For Time
Run 400m
40 Back Squats (185/125)
50 Sit-ups
40 WB (20/14)
Run 400m
Wednesday 6-27-18
Strength
Push Press
2-2-2-2-2
WOD
18:00min AMRAP
12 Hang Power Snatches (115/75)
20 Pull-ups
15 Burpees
*Scale option made available at each class
Tuesday 6-26-18
Strength
Front Squat
3-3-2-2-1-1-1
Establish Heavy 1RM
30min
WOD
For Time
Row 1500m
Friday 6-22-18
Strength
Death by THRUSTERS! (135/95)
EMOM format +1 Rep until failure
-pick weight able to complete at least 10:00min.
-5 Burpee penalty every min not completed before 10min.
WOD
1-2-3-4-5-6-7-8-9-10
DL (255/165)
Bar facing Burpees
Cashout-3 HS attempts for Time
Thursday 6-21-18
20min Partner WOD
Alternate movements
Cal Row (15/12)
10 Hang Power Clean (135/95)
15 Push ups
25 DU’s
10 Pull-ups
