• jdh6270

Wednesday, May 13, 2020

Due to Covid-19 restrictions we are limiting the number of people in the gym at any one time. In order to due this, we are requiring everyone sign up for a time slot. The link to sign up is below. We will also be doing temperature checks upon entry, so please come in the front door when you arrive.


A. Take 12 min to complete 3 - 4 sets of the following:

A1. Pendlay row @ 10X1 x 10

A2. AMRAP UB strict handstand push-ups

B. For time

40 wall ball 20,14

20 deadlifts 185,125

Run 400m

30 wall ball

15 deadlifts

Run 400m

20 wall ball

10 deadlifts

Run 400m


At home workout

A. For time

40 squat to press....use any 2 identical objects you have that will allow you to add resistance to your squat and press (thruster)

20 steps of death march using same two objects

Run 400m

30 squat to press

15 death march

Run 400m

20 squat to press

10 death march

Run 400m


B. Accumulate 5 min FLR


https://www.signupgenius.com/go/8050D4BADA72AAAF85-wednesday1

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Saturday, September 19, 2020

For time Buy in: Row 500m + 400m run Then: 5 rounds for time 10 handstand push-ups 15 DB step ups 24,20/50,35 10 SA devils press 50,35 Then Cash out: run 400m + 500m row

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