Wednesday 19th June 2019

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).
Count total reps completed including calories on rower.

Tuesday 18th June 2019

7 mins to find your 1RM Thruster

• ·       Take the bar from the rack

Skipping Nancy

5 Rounds

• ·       75 Double Unders
• ·       15 Overhead Squats (40/30)

Monday 17th June 2019

Bench Press

• ·       4-4-4-4

Renegade Rows

• ·       4-4-4-4 (each arm)

21-18-15-9

• ·       Deadlift
• ·       Hang Power Clean
• ·       Front Squat
• Mountain Jumpers

Saturday 15th June 2019

Bowen

3 Rounds

• ·       Run 800m
• ·       7 Deadlifts (125/85)
• ·       10 Burpee Pull Ups
• ·       14 KB Thrusters (32/24) – 7 each arm
• ·       20 Box Jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.

Friday 14th June 2019

Push Press

• ·       4-4-4-4

WOD

• ·       Sprint 40m
• ·       25 KB Swings
• ·       25 KB Twists
• ·       Sprint 40m
• ·       20 KB Swings
• ·       20 KB Twists
• ·       Sprint 40m
• ·       15 KB Swings
• ·       15 KB Twists
• ·       Sprint 40m
• ·       10 KB Swings
• ·       10 KB Twists
• ·       Sprint 40m

Wednesday 12th June 2019

15-12-9-6-3

• ·       Deadlift (60/45)
• ·       Burpees over bar
• ·       Toes to wall.

Finisher

• ·       Shuttle sprint intervals – 30/15

Tuesday 11th June 2019

Back Squats

• ·       4-4-4-4

Chin Ups

• ·       3-3-3

3 Rounds

• ·       20 Push Press (30/20)
• ·       20 Push Ups
• ·       20 Chin Ups