14
Apr
Rich was runnin!
Monday 4/15/19 EMOM 10 min:10 Goblet squat (heaviest possible)*This is the last week we will be doing this so try to go as heavy as... Read More
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Daily Wod
13
Apr
Happy birthday Coach Arnold
Sunday 4/14/19Push pressWork to a heavy set of 5+5 Rounds:3 min max reps:20 Thrusters (95/65)Max reps bar muscle upsRest 1 min*You have 3 min to... Read More
12
Apr
It morphin time!
Saturday 4/13/19 “Turns”5 rounds for time:15 Push press (115/75)21 Front squats (115/75)Run 400m Danville 60 5 rounds:15 DB push press21 DB front squatsRun 400m CBD... Read More
10
Apr
Happy Birthday!
Thursday 4/11/19 Deadlift Work up to a heavy 5+10 rounds for total reps1 min: 10 Deadlifts (155/105) + 10 Air squats + Max reps strict... Read More
9
Apr
100 band aparts a day keeps the doctor away
Wednesday 2/10/19 Band aparts100+Bench pressWork up to a heavy set of 5+EMOM 18 min:1 min: 15 Bench (135/95)1 min: 15 Burpees1 min: 50 Double unders*Plan... Read More
8
Apr
All the legs
Tuesday 4/9/19 EMOM 10 min:10 Goblet squat*Use heavier weight than last week or add 1-2 reps if adding weight is not doable+AMRAP 15 min:30 Single... Read More
7
Apr
Happy birthday !
Monday 4/8/19In teams of 4:For time:Complete the deck of cardsStation 1: CaloriesStation 2: DB burpees (50/35)Station 3: DB thrusters (50/35)Station 4: Rest*Pull a card and... Read More
6
Apr
Body weight proficiency
Sunday 4/7/19 EMOM 14 min:1 min: 45 Seconds max reps strict pullups1 min: 45 Seconds max handstand hold*If holding against the wall is very easy... Read More