Wednesday 04/08
Strength - Every 90s x 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - For Time
Buy In - 1,000m Row
10 - - - 1 Hang Power Cleans (115/85)
1 - - - 10 Push Jerks
Tuesday 04/07
Spring Fling sign up sheet is in the lobby! If you need help finding a partner let us know!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Begin ~ 65% and build based off feel
WOD - 5RFT
40 DU
5 Front Squats (155/105)
10 Pull Ups
Monday 04/06
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
HERO WOD - “Whitten” 5RFT
22 KB Swings (53/36)
22 Box Jumps (24/20)
500m Row
22 Burpees
22 Wallballs (20/14)
Friday 04/03
We will be closed this Sunday for Easter.
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1 RM
Part 2 - OTM x 10 Sets
1 Clean & Jerk
Build to a heavy single
Thursday 04/02
WOD - 3:00 AMRAP + 2:00 Rest x 5 Rounds
2 Rope Climbs
8 Box Jumps (30/24)
Max Cal Row
Midline - Alt OTM x 3 Rounds
15 Hollow Tucks
20 Russian Twists
:30 Superman Hold