August 4, 2020

Strength:

Take 10 Minutes to Build to a Heavy Complex: 
Two Push Jerks + One Split Jerk

Conditioning:

For Time:
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24"/20")
**Single DB**
Directly Into...
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")

August 3, 2020

Strength:  Bench Press

3 Sets X 5 Reps the, 3 Sets X 3 Reps

Conditioning:

3 Rounds For Reps:
1:00 KBS
1:00 AbMat Sit-ups
1:00 DUs
1:00 Push-ups
1:00 Rest

August 2, 2020

Conditioning:

AMRAP 5: 
600 Meter Run
15 Wallballs 
Max Squat Cleans (95/65)
Rest 5 Minutes 
AMRAP 5: 
400 Meter Run 
25 Wallballs 
Max Squat Cleans (115/85)
Rest 5 Minutes 
AMRAP 5: 
200 Meter Run
35 Wallballs 
Max Squat Cleans (135/95)

July 30, 2020

Strength:

Bench Press

4 Sets X 7 Reps

Conditioning:

"DT"

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

This Hero WOD is named in honor of US Air Force Staff Sergeant

Timothy P. Davis, or "DT" as he was known.  He was on his second deployment as a Joint Ter...

July 30, 2020

Conditioning:

AMRAP 22:
1 Mile Run
Max Rounds of Cindy
*Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats

Post-WOD:
Accumulate 150 Russian Twists
(:30 Second Hollow Hold Every Time You Break)

July 28, 2020

Strength:

Take 15 Minutes to Build to a

Heavy Hang+Power Snatch+OHS

Conditioning:

AMRAP 10:
50/35 Calorie Bike
100 DUs/150 Singles
Max Reps Power Snatch (115/85)

July 27, 2020

Strength:

4 Sets X 10-12 Reps
Barbell Row (or Cable Row)
Bicep Curls (DB or Cable)

Conditioning:

For Time:
27-21-15-9
Calorie Row
T2B

July 26, 2020

Conditioning:

AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-in: 400 Meter Run
Max...

July 24, 2020

Strength:  Bench Press

5 X 5

Conditioning:

For Time:

70/50 Calorie Row

20 Bar Muscle-ups

40 OHS (95/65)

July 23, 2020

Conditioning:  AMRAP 20

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans

... Add 3 Reps to Each Consecutive Round

(RX Box 24/20, RX Weight 135/95)

Post-WOD:  On Front Room Machine

4 X 8-12 Re...

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