Monday (2020OCT19)- WOD

by | Oct 18, 2020 | WOD

Focus: 15 mins to find 1 RM Back Squat WOD: On the 3min Interval (12 mins 4 sets total)Set 1:Back squat ME Reps @ 80% of 1RM in one set (score reps)Set 2:Back squat ME Reps @ 50% of 1RM in one set (score reps)Set 3:Max Cal Bike/Row in 1min (score cals)Set 4:2 min max...

Saturday (2020OCT17)- WOD

by | Oct 16, 2020 | WOD

This hero workout is dedicated to Gunnery Sergeant Thomas “Tommy” Sullivan who was killed in action on July 16, 2015.Tommy was the kind of man that every Junior Marine around would not only aim to be like but would also turn to when they needed something either on or...

Friday (2020OCT16)- WOD

by | Oct 15, 2020 | WOD

Focus: Power Santch6x4build heavier than wod weight WOD:  Tabata for Each Movement1: Wall Balls 20/142: Med Ball Russian Twists3: Cal Ski or Bike4: Power Snatch 95/65lbscomplete each Tabata only 10 sec rest between Tabatas Recovery:ROM WOD3 min puppy pose2 min Frog1...

Wednesday (2020OCT14)- WOD

by | Oct 13, 2020 | WOD

Focus: APRE6 Shoulder Press 50% of 6RM x 10 75% of 6RM x 6 100% of 6RM x ME Adjusted Wt. x ME   WOD:   10 min AMRAP 50-40-30-20-10 Push Press 75/55 DU   Finisher: 4 EMOM 6 – 9  burpee box jump...