by rmartinez | Dec 15, 2019 | WOD Archive, workout of the day
A. E3MOM FOR 9min (3 rds) 8-10 overhead squats ( start around 60 %, build as you go) B.Partner (you go I go format) 21-15-9 Bench press (body wt) Pull ups
by rmartinez | Dec 14, 2019 | WOD Archive, workout of the day
T.U.P 15-12-9-6-3 Reps For TimePower Cleans (135/95 lb)Pull-UpsFront Squats (135/95 lb)Pull-Ups U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and...
by rmartinez | Dec 13, 2019 | WOD Archive, workout of the day
A. EMOM for 8 minutes 1 Squat Clean 2 Front squats 1 Thruster 2 Push jerk 50-60 % of push jerk B. For time 21-15-9 of: Burpees over the bar Knees to elbows
by rmartinez | Dec 12, 2019 | WOD Archive, workout of the day
CHRISTMAS PARTY It’s the most wonderful WOD of the year 6am, 9am 4pm ONLY Party starts at 5pm Food will be provided by the gym. BYOB and a side dish, if you wish. $15 wrapped gift to participate in the White Elephant Gift exchange game. “12 Days of Christmas “ 1 goblet squat 2 kettlebell swings 3 kb sumo deadlift high pulls 4 burpees 5 pull ups 6 push ups 7 toes to bar 8 wall balls 9 abmat sit ups 10 jumping lunges, total 11 calories on the rower 12 calories on the bike Hope seeing you all tomorrow Merry...
by rmartinez | Dec 11, 2019 | WOD Archive, workout of the day
A. Back squat EMOM for 10 minutes 1 @ 80% B. 12 Min AMRAP 2 snatches (95/135) 4 cleans 12 toes to bar 40 double unders
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