WOD:
(Set up two markers forty feet apart)
Start at one of the markers and do the following:
Shuttle run to far marker and back x 2
30 Sit Ups
Burpee Broad jumps to far marker
30 Mountain Climbers
Crab Walk to marker
15 Tuck Jumps
Bear Crawl to marker
Shuttle Run to far marker and back x 2
Make this a family event and get those kids and significant others out there to sweat with you!!!!
WOD:
1 round
30x Squat jumps
15x Push-ups
30x Box jumps
15x Push-ups
30x Split squats
15x Push-ups
30x Squats
Post your times to comments. Good Luck and have fun!!!
As a reminder the gym will be closed Monday-Wednesday for the Firefighter Olympics. Sorry for the inconvienence. I will be posting at home wods.
Strength: 5×5 Front Squat
WOD:
2 rounds
Run 400m
20x Pull-ups
75x Double unders
Row 400m
10x Deadlift (205#/155#)
30 Toes to bar
CORE: Tabata GHD Sit Ups
Strength: 3,3,3,1,1,1 Push Press
WOD:
With the 4th of July week wrapping up… we will honor our troops with another HERO Workout
“JT”
21-15-9 Reps of:
Handstand pushups
Ring Dips
Pushups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
CORE: 100 Russian Twists
Strength: 3,3,3,1,1,1 Overhead Squat
WOD:
Run 400 Meters, Then do:
4 Rounds of
5 DB ManMakers 45/30/15
25 Meter Tire Flip
Core: 30 Floor Sweepers, 30 KTE
Link to:
Strength: 3,3,3,1 Squat Clean
WOD:
21 OHS 95/65#
21 KB Swing 53/35#
21 Box Jumps
21 Ring Dips
21 Push Press 95/55#
CORE: 100 sit ups for time
Strength: 5×5 Bench Press
WOD:
Jack
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch)
CORE: 3×15 Toes to Ball/ 3×15 Russian Twist
Strength: 5×5 Shoulder Press
WOD:
Three rounds for time of:
12 Front squats 135/95
12 Burpee Pullups
Core: 50 Toes To Bar
Strength: 5×5 dead lift
Wod:
3 rounds for time:
15 Sumo Dead Lift High Pull 95/65#
10 Burpee broad jumps
15 push press 95/65#
10 knees to elbows
Core: 20 turkish get-ups
Heads up: We will be closed on Monday, the 4th of July. We will post an at home WOD for time submission, but really you should be taking the day off and tossing a few back (if you are of age.) The rest of you, play with some sparklers and don’t set anything on fire.