WOD

Sunday


Sunday Endurance Langemores 2 Rounds For Time 60 Sit-Ups 50 Air Squats 40 Russian KB Swings 70/53 30/24 Calorie Bike/Row 20 Box Jumps 24/20 *300’ farmers carry and 200m run after each set 9:30 Strength Emom 5 4-8 Strict Pull-Ups Conditioning Snell Emom 7 6 Push Jerk 135/95 8 Burpee Over Bar

Friday


Strength Strict Press 4x6-8 Conditioning Titan Buy in 500 m row -Then- 25-15-10 Wall Balls (20/14) Power Snatch (95/65) -Then- Cash out 500m row   Accessory SA Curl to press 3 x 8 each SA Banded Lat pull downs 3 x 10

Bring a Friend For Free Day


Thursday Demolition Teams of 2 5 Rounds for Time 100m run Together 20 Push ups 30 Sit-ups 4 x 150' Sled Pull or prowler  push (135/90,50,30)

Wednesday


Strength Single Leg Barbell Good Morning 4x5 each leg Conditioning Full Throttle AMRAP 10 30 Double Unders 10 Thrusters (75/55)   Accessory DB/DB box step ups 3 x 5 each SL ankel plate hops 4 x 6 each

Tuesday


Tuesday! Strength Back Squat 4x8 Conditioning Hopper 4 Rounds For Time 200m run 15 Box Jumps 24/20 15 Kettlebell Swings 70/53 Core Tabata Hollow Rocks Plank Windshield Wipers

Labor Day


Holiday Hours 8:30 am 9:30 am Join us in honoring First Sgt Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th infantry Regiment, 1st brigade, 25th infantry Division out of Fort Lewis, Washington.  Hammer died May 10th, 2005 from injuries sustained when a car bomb exploded near him in Mosul, Iraq April 23rd, 2005. He is survived by his wife Mila, children Mike jr, Jacob and Johanna "Hammer" 5

Sunday


Sunday Endurance Voltron Teams of 2 10 Rounds 10 Toes to Bar 20 Wall-Balls 20/14 30 sit-ups 2x150’ Farmers Carry 9:30 Strength Ring Dips 4x6-8 Conditioning Toe Jam 4 Rounds for Time 6 Toes to Bar 8 Hang Clean and Jerk 115/80 150’ farmers carry 70/53

Friday


Strength DB neutral grip bench press 4 x 10-12   Conditioning Rallycap 2-4-6-8-8-6-4-2 Handstand Push ups Hang Squat Cleans (135/95) *100 m run after each round   Accessory 4 x max effort GHD (no more than 25) 4 x 150' farmers carry

Thursday


  Hoodwinked  Teams of 2 5 Rounds for Time 10 Handstand Push-ups 2 x 50' DB suitcase walking Lunge (25'L/25'R) 50/35 100m sprint together 20 DB Push Press 50/35 50 Sit ups

Wednesday


Strength Overhead Squat 4 x 8-10 Conditioning SNARF AMRAP 10 5 snatch (115/80) 5 Overhead Squat (115/80) 3 Bar Muscle Ups/5 Chest 2 Bar   Accessory SL foam roller glute bridge 3x8 each leg Lateral Valslide Lunge 3 x 6 each leg

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