by semmaburba | 30pm125UTCSunday | Workout of the day (WOD)
Warm up: 5 min amrap pvc thrusters and ring rows 1o reps each WOD: “Fran” 21-15-9 thrusters (95,65) pullups compare times to November 24, 2010 Optional Wendler Training: week 1 (4days/week, M,W,F,S= Squat, Bench, DL, OH press) Today: Squat wave A- Warmup,...
by semmaburba | 30am101UTCSunday | Workout of the day (WOD)
WOD class today at Noon!! Free to SC members $5 drop in rate for others. Come DO WORK!!! Weighted Pull-ups 1-1-1-1-1 then: Amrap 5 minutes: Pushups rest 1 minute Amrap 5: Squats rest 1 minute Amrap 5 minutes: sit-ups rest 1 minute Amrap 5 minutes: ring rows rest 1...
by semmaburba | 29am137UTCSaturday | Workout of the day (WOD)
“Adam Brown” Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children,...
by semmaburba | 28am133UTCFriday | Workout of the day (WOD)
STRENGTH On the minute for 20 Min do 1 Squat Clean and Jerk at 90-100%1rm SC&J WOD 9-7-5 Muscle-Ups Squat Snatch – 135lbs
by semmaburba | 27am118UTCThursday | Workout of the day (WOD)
Deadlift 5×5 then: 20 deadlifts 225Men/135Women 40 Toe 2 Bar 60 Kettlebell Swings 70Men/53Women rest 5 mins then: 100 Double Unders or 500 Single Jump Rope for time
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