REGULAR WODS 7:30am or 8:30 am (Teams of 2) 3 Rounds for time of: -50 Double unders each -4 Thrusters each @50% BW -10 Pull-ups each -20 Calorie AirDyne each -15 Deadlifts each @50% BW *25 Minute time cap
-Open Gym 4:30-6:30pm -Boxing @6:30pm-7:15pm -Ruck Workouts @7:30pm
Teams of 2: 15 Minutes to work up to a heavy triple bench press. *Total the 2 athletes top lift. Example: 1 athlete hits 205 for 3 reps their partner hits 175 for 3 reps. Total on board would be 380 WOD: 6 Rounds for time of: -400 Meter run (only 1 athlete runs at …
Open Gym 4:30pm-6:30pm Boxing 6:30pm-7:15pm Ruck Workouts 7:30pm until 9PM
Strength: EMOM 8 minutes -2 Snatches into 1 OHS WOD For time: 21-15-9 of: -Calorie Row (RX+ AirDyne) -Squat cleans @95/65 -Pull-ups (RX+ C2B) -8 Count body builders RX+ Last round of 9 reps complete bar muscle-ups in place of the chest to bar pull-ups
Team WODS – 2 man teams 20 Rounds for time of: -10 Wall-ball shots @20/14 -6 Cleans @135/95 -10 Pull-ups *Split up work as needed. Both athletes can work at the same time.
Strength: Front squat -3 Front squats every 2 minutes for 12 minutes (6 rounds) (work up to a heavy triple) 5 Rounds for time of: -5 Handstand push-ups -10 Squat cleans @155/115 Afterburner: 4 x 400 meter sprints *rest 2/3 minutes between rounds
So, I have heard it said that bravery takes on many forms. I have never considered myself a hero. However, in the past 10 months I have had to be very brave. It’s taken much prayer and faith, grit and tears, but I’m cancer free and thankful to be …