Group Warm-up 150 Double Unders or Single Under and every 50 reps do 7 Burpees Once Everyone finishes, Air Squat Tabata at 80% effort (4 minutes) Strength 4×4 Back Squat @85% Conditioning For time: 30 Front Squats 135/95 30 Burpee Over the bar *Group Warm ups will be added this week. We will warm […]
Freaky Friday WOD
Strength Find a 10 Rep Max Front Squat Conditioning 21-15-9 Overhead Squat 115/75 Box Jump 24/20
“Nate” 20 min AMRAP 2 Muscle up 4 HSPU 8 KB Swing 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Strength 1 Push Press + 2 Push Jerk Max Conditioning 7 Min AMRAP 3 Thruster 155/105 21 Double Under
Strength 3 Rep Max Halting Deadlift *With the halting deadlift, athlete must drop and reset at the bottom each of the 3 reps. No touch and go’s* Conditioning 10 minute AMRAP 10 Sumo deadlift high pull 115/75 10 Over the Bar Burpee
Freaky Friday!
Strength Find a 4RM Back Squat Conditioning 6 min AMRAP 10 Thrusters 95/65 5 Box jump over 24/20 10 Deficit HSPU 4”/2” *Happy Birthday Suzanne!!*
“Elizabeth” 21-15-9 Power Clean 135/95 Ring dip
strength 1rm strict press conditioning 7 min amrap 7 deadlift 275/185 7 toes to bar
Strength Find a 1RM Snatch *Snatch can be power or squat but must be from the floor* Conditioning 3 Rounds for time 400m run 15 Front Squats 155/105 40 Double Under
Freaky Friday