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Blog

Friday

“Grace” For Time: 30 Clean and Jerk

Thursday

“Michael” 3 Rounds for Time of: 800m Row 50 GHD Sit-ups 50 Back extensions

Wednesday

“The Chief” Five 3-minute Rounds of: 3 Power cleans 5 Push-ups 9 Squats Complete as many rounds as possible in each 3-minute set. 1-minute rest between each set.

Tuesday

For Time: 21 Thrusters 21 Push-ups 15 Thrusters 15 Push-ups 9 Thrusters 9 Push-ups

Monday

3 Rounds for Time of: 400m Run 25 Wall ball 25 Box jumps 10 Broad jumps

Saturday

3 Rounds for Time of: 400m Run 21 Sumo Deadlift w/ high pull ( kettle bell) 21 push press

Friday

Clean and Jerk 3-3-3-3-3

Thursday

“Gloves are for Sissies!” WOD: 1 of the following Hero Workouts of your choice: “Griff” 800m Run forwards 400m Run backwards 800m Run forwards 400m Run backwards ________________________ “Michael” 3 Rounds for Time of: 800m Run 50 GHD Sit-ups 50 Back-extensions ________________________ “Jason” 100 Squats 15 Pull-ups 15 Dips 75 Squats 30 Pull-ups 30 Dips…

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Wednesday

5 Rounds for Max Reps: Back Squat Push-ups Pull-ups

Tuesday

Keepin’ it simple. For Time: Run 3K

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