Friday 6.22.18

WOD

“300”
10 rounds for time
5 strict pull-ups FB strict C2B 
10 DB movements @ 50% BW FB 70s/50s
15 abmat sit-ups FB GHD sit-ups

round 1 – dumbbell push press
round 2 – dumbbell burpees
round 3 – dumbbell power cleans
round 4 – dumbbell bench press
round 5 – dumbbell reverse lunges
round 6 – dumbbell front squats
round 7 – dumbbell bent over rows
round 8 – alternating dumbbell snatches
round 9 – dumbbell deadlifts
round 10 – dumbbell thrusters

Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Thursday 6.14.18

Hero WOD

“Moore”

AMRAP 20
1 rope climb
400m run
max reps handstand push-ups

record number of handstand push-ups completed for each round

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.