FRIDAY 140725

Complete Four Times for Total Rounds and Repetitions:

As Many Rounds As Possible (AMRAP) in 3:00 of,

Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: This workout is based on the Hero Workout “DT”. We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 135lb. and women 95lb. This workout is in honor¬†USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. The workout “DT” was last performed in our gym on April 21, 2014, and again on June 24. Base your goal today for total rounds and repetitions on your performance on the timed version of this same workout. Our advanced Athletes will average three full rounds every AMRAP for a total of 12 rounds. Rest up to 3:00 between each AMRAP.

Tuesday Endurance WOD


Are you up for a mental and physical challenge? Developed by Jason Nee and Greg Amundson during the last EWOD, and held at the famous wood stairs in Seacliff State Beach, the challenge involves a “suicide run” up and down from every landing on the staircase. It’s recommended to have a Coach or “spotter” with you to ensure you do not miss or repeat a landing. Bragging rights to anyone who can complete the challenge in 5:30 or less.


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