January 22, 2021
“Jenny”Complete as many rounds as possible in 20 mins of:20 Overhead Squats, 45/35 lbs20 Back Squats, 45/35 lbsRun, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan […]
Januar 21, 2021
Grunt Work! 15-12-9-6-3Dball over Shoulder (100/70)T2b*50′ Double KB Front Rack Carry after each round(53’s/35’s) Goal: Get it done! Dball! Been a bit since we’ve moved these. Be sure to lock in that back, keep the ball close and utilize the hips for momentum. Focus on keeping tension throughout your body on the T2B and work […]
January 20, 2021
Front Squat 1-1-1-1-1 Goal is to increase weight from all of our work sets last week. Adjust loading as needed and rest no more than 2 mins and no more than 3 between each set. Make sure to get good and warm with some build up sets before getting into your work sets. Rest as […]
January 19, 2021
Build-the-Base For time:Row, 1000 mBike, 375Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ftRow, 750 mBike, 750Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ftRow, 500 mBike, 1125Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ftRow, 250 mBike 1500 Goal: sub 30 mins This is all about consistency again. The row and […]
January 18, 2021
Clean & Jerk 3-3-3-3 Sticking with the same rep scheme as last week but completing the full movement. Continue doing a split jerk after each rep of the clean. Reps should be “perfect” and this will dictate the loading while you work to accumulate your work sets. You can focus on whatever phase of the […]
January 16, 2021
8am-10am: Open Gym10am: Group WOD AMRAP 15 mins:21-15-9 reps of:Wall Ball, 20/14 lbsBike Calorie Goal: 3 rounds A fun couplet of wall balls and biking! This workout will require a bit of pacing and staying in it mentally. Since the reps decrease with each round you will have to know that after you finish the […]
