Tuesday 09/12
Body Armor- 4RNFT
6-10 Strict Pull ups
10 DB Bench Press
:30 Handstand hold
WOD- 10 min AMRAP
30 DU
2-4-6… DB Box Step Ups (24/20)(50/35)
1-2-3… Wallwalks
Always remember 9/11/01
"On this day... 22 years (September 10th) ago, 246 people went to sleep in preparation for their morning flights. 2,606 people went to sleep in preparation for work in the morning. 343 firefighters went to sleep in preparation for their morning shift. 60 police officers went to sleep in preparation for morning patrol. 8 paramedics went to sleep in preparation for the morning shift. None of them saw past 10:00 am Sept 11, 2001. In one single moment life may never be the same. As you live and enjoy the breaths you take today and tonight before you go to sleep in preparation for your life tomorrow, kiss the ones you love, snuggle a little tighter, and never take one second of your life for granted."
Remembering those who unfortunately lost their lives this day 22 years ago… Four different movements to represent the planes, our distance on the rower to represent the year, 9 rounds for the month, 11 reps for the day, and 110 lbs for the men’s weight to represent the flights of stairs.
WOD- For Time
Buy in = 2,001m Row
9 Rounds:
11 T2B
11 Power Cleans (110/75)
11 Wallballs (20/14)
Friday 09/08
New stickers for sale in our lobby!
Strength Day
Part 1 = Back Squats
10 x 3 Every 2:00
80-85% of 1RM
Part 2= Clean & Jerk
Every 90s x 10 Sets
5 Sets : 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
5 Sets : 1 Squat Clean + 1 Jerk
Thursday 09/07
Looks like today is going to be another hot one! Remember to keep hydrated throughout the day especially if you plan to come workout this evening !
Strength- Every 90 x 8 Sets
1 Power Snatch + 1 Hang Power Snatch
Build based off feel
WOD- 2RFT
400m Run
40 Wallballs (20/14)
30 C2B
20 Alt. DB Snatch (50/35)
10 Bar MU
Wednesday 09/06
Body Armor- 4RNFT
:20 Flex Arm Hang
10 DB bent over rows ea side
15 Banded Goodmornings
10 Ring Dips
WOD- 20 min AMRAP
15 HSPU
15/12 Cal Row
50 DU
200m Run