Friday – 7.1.16

A. 15min to complete Strict Press, calculate %’s off of 90% 1RM Set 1: 5 reps @ 65% of 90% 1RM +5lbs Set 2: 5 reps @75% +5 Set 3: 5 or to failure reps @ 85% +5   B. 15min to complete Deadlift, calculate %’s off of 90% 1RM Set 1: 5 reps @ […]

Thursday – 6.30.16

4 sets of  A1. Overhead Squat x 5 reps with 3sec pause in the bottom @ 75-80% 1RM OVHD Squat Rest 1min A2. Weighted Front Plank Hold (Have a friend place a weight on your upper back) x 1min hold Rest 1min   B. In teams of two, with one person working at a time, […]

Wednesday – 6.29.16

4 sets of  A1. Turkish getups x 4 each side Rest 1min A2. L-Hold from bar x max effort Rest 1min B. Hero WOD “Rahoi” U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a […]