WOD
THIS WEEK’S WORKOUTS!
This page is updated weekly, so make sure to check back in to checkout the daily workouts.
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Metcon - Partner WOD
AMRAP 20
20 Wall ball 20/14lb 10/9'
20 Burpee
50 Double-unders -
Strength
Back squat/Press Week 1
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85% - goal 10AMRAP 6
15 Russian KB swing 70/53lb
:30 Hollow hold -
Strength
EMOM 8
2 Thrusters
*ascending as form allowsMetcon
4x 2 min
200m Run
max rep thrusters 95/65lb
rest 2 min -
Strength
Deadlift and Bench week 1
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85% - goal 10Metcon
3x 2 min
50 Air squat
max T2B
rest 1 min -
Strength
OHS 2-2-2-2-2-2-2
*ascending
Metcon
3x
1 min max calorie row
rest :30
1 min max push-up
rest :30 -
"Sean"
10 RFT
11 Chest-to-bar Pull-ups
22 Front Squats 75/55lbsU.S. Army Staff Sgt. Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on Nov. 22, 2010, in Kandahar Province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his fiancee, Christina Martin; mother, Charlene; and brothers, Sgt. Brian Flannery and Devin.