Friday 6/26/20

Friday 6/26/20

WOD “Red Zone” 30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters (50/35) BOX BRIEF “Integrity is not a noun. It’s a verb.” Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said...
Thursday 6/25/20

Thursday 6/25/20

WOD “Onside Kick” AMRAP 16: 3 Sit-ups, 50′ Walking Lunge, 50′ Bear Crawl 6 Sit-ups, 50′ Walking Lunge, 50′ Bear Crawl 9 Sit-ups, 50′ Walking Lunge, 50′ Bear Crawl … [Add 3 Sit-ups Each Round] BOX BRIEF “Success is...
Wednesday 6/24/20

Wednesday 6/24/20

WOD “Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Dumbbell Burpees 30 Single Dumbbell Hang Clean and Jerks (50/35) [On the 5:00] 2 Rounds: 15 Lateral Dumbbell Burpees 15 Single Dumbbell Hang Clean and Jerks (50/35) [On the 10:00] 3 Rounds: 10 Lateral...
Tuesday 6/23/20

Tuesday 6/23/20

WOD “Hot Route” AMRAP 18: Buy-In: 1 Mile Run AMRAP In Time Remaining: 50 Double Unders 35 Air Squats 20 Dumbbell Plank Rows (50’s/35’s) BOX BRIEF “There is but one degree of commitment; total.” – Arnie Sherr When we are “interested” in...
Monday 6/22/20

Monday 6/22/20

WOD “7-on-7” AMRAP 7: 4 Strict Pull-ups 8 Double Dumbbell Step Back Lunges (50’s/35’s) 12 Push-ups 16 AbMat Sit-ups Rest 3 Minutes AMRAP 7: 4 Strict Pull-ups 8 Single Dumbbell Step Back Lunges (50/35) 12 Push-ups 16 AbMat Sit-ups BOX BRIEF “One...