WOD: Front Squats, Power Cleans, Thrusters

WOD: Front Squats, Power Cleans, Thrusters

STRENGTH 1) Front Squat: 5-4-3-2-1+. Rest 2:00 2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s. – this should be done at a FAST pace to prepare the lungs for the Metcon. METCON ”Freshmen V2” AMRAP 7: 7 Power Cleans (95,65) 7 Thrusters (95,65)...

Glute Bridges, Power Cleans, Thrusters

Strength: Barbell Glute Bridge 5×5, :90 rest. -use same weight for all 5 sets – take 2-3 warm ups working up to “working” weight – Hold for 1 count Metcon Prep: Power Clean + Thruster 3 x 2+2, :60 Rest -building to Metcon weight Metcon:...

Hero WOD: Chesna

Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna...