Wednesday April 26 2017 WOD

Wednesday Weightlifting OH Squat- Working to a heavy single for the day. 7 sets of 1 Overhead Squat (1-1-1-1-1-1-1 “Increase Load each Set”) THEN WOD: 3 Rounds for time of: 25 Power Snatch Rx 75/55 25 Front Squats Rx 75/55 Courtesy of Icon Athlete...

Tuesday April 25 2017 WOD

Tuesday Warm-up Amrap 10 4 Turkish Get Up (2 Each Side) Light 4 Inchworms In Place w/ Push Up – Walk Hands out not feet 30 Single Unders   Rest 5 Minutes   “WOD” Workout Of The Day   AMRAP 25 500 m Row 100 DU...

Saturday April 22 2017 HERO WOD

Saturday Hero WOD SFC Crabtree was killed in action June 8th, 2006. He was assigned to Co. B, 2nd Bn, 19th Special Forces Group ( Airborne)   Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50...

Friday April 21, 2017 WOD

Friday “WOD” Workout Of The Day 1: AMRAP 6 8 HSPU 6 Hang Power Snatch Rx 105/65   Rest 3 Minutes   2: AMRAP 4 4 HSPU 3 Hang Power Snatch Rx 115/75   Fitness: Choose a weight that allows for quick movement. Sub: Pike press on the...