Friday 8/23/19

Friday 8/23/19

WOD:

FOR TIME
10-20-30-40-50-40-30-20-10
Unbroken double unders
*After each set, perform a 50ft handstand walk*

Accessory work:
3 Rounds of:
100ft Heavy suitcase carry (per arm)
Max time banded plank hold

Power Hour:

“Unstoppable Joy”

6 Minute AMRAP
3 Deadlifts(155#/105#)
3 Box jumps(24″/20″)
*Increase reps by 3 each round*

-Rest 1:00

6 Minute AMRAP
Max calorie row

-Rest 1:00

6 Minute AMRAP
3 Hang power cleans(115#/75#)
3 Lateral burpees over barbell
*Increase reps by 3 each round*

-Rest 1:00

6 Minute AMRAP
Max calorie echo bike

-Rest 1:00

6 Minute AMRAP
3 Thrusters(75#/55#)
3 Pullups
*Increase reps by 3 each round*

Post time and total number of rounds completed to comments.

This Power Hour is for you, Joy! Let’s do it big!

Wednesday 8/21/19

Wednesday 8/21/19

WOD:

“Rene”

7 Rounds for time
400m Run
21 Walking lunges
15 Pullups
9 Burpees
*If you have a 20lb vest or body armor, wear it*

Post time to comments.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Tuesday 8/20/19

Tuesday 8/20/19

WOD:

“Bear Complex”

5 Rounds for max load

7 Unbroken cycles of:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
*Rest as needed between each set*

Post load to comments.

 

Fitness is family friendly!