July 2018

WOD 7 . 5 . 18 Regular Hours – time to work off the hot dogs and booze! A.  EMOM 10 ODD minute : practice dubs , HSPU or bar muscle ups – 30 seconds of work max Even minute : practice dubs HSPU or bar muscle ups – 30 seconds of work max B. […]

Class Schedule : 830 team wod , open gym till 1130 WOD 7 . 4 . 18 Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb.

WOD 7 . 3 . 18 Regular Hours Tomorrow ! A.  2 Push Jerk + 1 Split Jerk x 5 sets B. ” Big Horn ” 7 x 2 min Rounds Row 25 / 21 calories Max reps push jerk 165 / 115 Rest 2 minutes.  

July 3rd – regular schedule. *July 4th schedule 830 am Class and Open gym till 1130*   WOD 7 . 2 . 18 A. 5 x 3 Front Squat from the ground   B. ” The Admiral ” 3 Rounds for time 20 Burpee Pull ups 20 Front Squats 155/105 20 Box Jumps