Tuesday, June 18, 2019

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.

Monday, June 17, 2019

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)



Sunday, June 16, 2019

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

Friday, June 14, 2019

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.

Thursday, June 13, 2019

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


Tuesday, June 11, 2019

Wednesday 12th June 2019



15-12-9-6-3
  • ·       Deadlift (60/45)
  • ·       Burpees over bar
  • ·       Toes to wall.

Finisher
  • ·       Shuttle sprint intervals – 30/15


Monday, June 10, 2019

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