Workout of the Day

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

Friday, July 3, 2020

Its Aloha Friday!

070320 WOD

A. Group warmup

B. Snatch

Take 15:00 to work on technique in the snatch

Can be power or full

C. AMRAP 4:00

15 v-ups

10 box jumps (24/20)

5 power snatches (75/55)

Rest 4:00

AMRAP 4:00

15 strict sit-ups

10 box jumps (24/20)

5 power snatches (115/75)

Rest 4:00

AMRAP 4:00

15 sit-ups

10 box jumps

5 power snatches (135/95)

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