MOTIVATIONAL MONDAY 4 X 6:00 MIN AMRAPs 0-2:00 Run 300/ Max Double Unders 2-3:00 Max Push Press 3-4:00 Max Box Jump Overs4-5:00 Max Hang Squat Clean5-6:00 Max Burpee Box JumpREST 3:00 MIN @75/5524/20Record 4 Scores THEN Mobility Cash Out: 3:00 Squat Rock Bottom Hold 1:30 Couch Stretch Per Side
SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD SINCE 2010! COME JOIN US FOR A FREE WOD 0900! WOD: COACHES CHOICE
HERO WOD FRIDAY SINCE 2010! “Ferd”On a 22:00 Clock Buy in: 1:00 Wall Balls 20:00 AMRAP1 Power Clean3 Push Press2 Thrusters11 Box Jumps Buy Out: 1:00 Farmers Carry 2×70/53 @115/85 This Firefighter Hero WOD is dedicated to Fred Scheffold, FDNY, Battalion 12, who was killed on September 11, 2001. Fred Scheffold was at the end
THROWBACK THURSDAY Every 1:30 X 4 Max Set Kipping Pull Ups.In Remaining Time Athletes Choice: Double Unders OR Hand Stand Hold THEN 2:00 ON/1:00 OFF x 6 12 Toes to Bar15 SDLHP 75/55 Max Burpees THEN Accessory Cash Out: 4 X 10 Each Arm ALT DB Curls
WOD WEDNESDAY 12:00 MIN To Find3 Position Squat Snatch High Hang, Hang, Floor. For Quality and Speed Under. THEN @15:00 Begin5 Rounds FOR TIME: 500m Row20 GHD Sit Ups OR 25 PVC Sit Ups OR 30 AbMat Sit Ups 18:00 MIN Cap THEN Mobility Cash Out: 2:00 Banded Shoulder Stretch Of Your Choice Each Side
