WOD (Workout of the Day)

Tuesday, July 7, 2020

070720 WOD

A. Warm-up: Coach’s choice

B. Take 15 minutes to build to a heavy HPC

C. Not As Nasty Girls

Three rounds:

40 air squats

7 bar muscle ups (sub 7 strict pullups + 7 dips)

10 hang power cleans (115/75)

Monday, July 6, 2020

New week new goals!

070620 WOD

A. Group warmup 

B. Box squat

Take 15 minutes to build to a challenging set of five

C. For time:

5-10-15-10-5

Thrusters (95/65)

Sprawls

Saturday, July 4, 2020

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

070420 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. “Bradley”

10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

TEAM OPTION:

Teams of two, alternate full rounds (5 each)

30:00 time cap

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