WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • 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 10

    AMRAP 6
    15 Russian KB swing 70/53lb
    :30 Hollow hold

  • Strength
    EMOM 8
    2 Thrusters
    *ascending as form allows

    Metcon
    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 10

    Metcon
    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 75/55lbs

    U.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.