“1-3-5” WOD

Nice work Menter, Jordan, John and Bill!

Body Weight Bench, Evil Wheel and Thrusters... 30 minute EMOM... then AMRAP 'steady state' STAMINA-conditioning WOD. Gotta love it.

Well done 6AM Athletes.

“Deck Of Cards - Your Pick” WOD

John, Matty, Jordan, William, Brandon, Tim and Mentor knocked it down today!

Welcome Mentor!

Tuesday 27 Aug 2019

“Row, Rig, Ring and HSPU” WOD

Tim, John and Matty were brave enough to tackle today's workout.

They had a choice: repeat Friday's "Warm Up" WOD or, launch into today's 3 movements, 50 reps and 500M Row WOD.

Nice work brothers!

“Warm-Up” WOD

Well done Matty, John and Brandon!

“30x5” WOD

Nice job Matty, Bill, John and Brandon.

6AM Athletes Wed 21 Aug 2019 "Wall ball Wed"

Matty, Brandon, John

 

Warm Up

500 M Row

Gunter 200 (50 crunches, 50 L & R obliques, 50 leg ups)

 

WOD 20 min Wall balls

EMOM

10 Wall balls

That’s all!

 

Brandon took it up a notch and did 15 a minute.

 

“Dirty Thirty” WOD

Nice job Earl, Bill, Matty, John and Brandon. Welcome EARL!

“Murph” or “Gator” Hero WOD

You pick! Nice job John, Jordan and Brandon.

“Murph” Hero WOD

Nice job Jordan, Bill and Matty.

Wednesday 14 August 2019

John wanted to test Brandon, Bill and Jordan in the morning heat!

“Bad Karma: Push, Pull and Clean” WOD

Nice job Jordan, Bill, Matty, Brandon and John!

“Karen-Like” X2 WOD

Bill, Jordan, Matty, Brandon and John kicked butt this morning!

100 Sit Ups, 100 Push Ups to Warm Up with then 150 Toes to Bar and 150 Diamond Push Ups for the WOD.

Athletes had the option to do Wall Balls or Air Squats in place of the T2B and/or Diamonds.

KaBOOM!

Well done brothers.

500 reps to start off week.

“Your Hero” WOD

Well done Jordan, Brandon, John and Matty!

A simple 20 minute EMOM, 2 movements at body weight.

KaBOOM!

“Gunter 415” WOD

Well done 6 AM Athletes Tim, Bill, John, Matty and Jordan!

6AM Athletes Wed 7 Aug 2019 Wall ball Wednesday

Ronnie, Bill, John, Jake, Jordan, and Anna Rose (Jake’s sister)

 

Warm Up

5 Min Row

 

WOD 20min Wall ball EMOM

10 Wall Ball EMOM

1 min break at 5, 10, and 15 minute points

For a total of 170 Wall Balls in the 20 minutes

 

That’s all.  Simple yet harder then it looks!

 

Jake, Jordan, & John  - skipped the rest minutes for a total of 200 Wall Balls

 

 

6AM athletes Tues 6 Aug 2019 "The Don...cont"

Bill, John, and JORDAN (welcome Jordan).

 

Ronnie hammered us yesterday with “The Don”

Today was simply finishing yesterday’s workout!

 

 

 

”The Don” Hero WOD

Nice job Bill and John. 

10 movements, 66 reps FT (see Friday's post for details) in MEMORY of...

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

“The Don” Hero WOD

Matty and Brandon! Well done my brothers. :) :)

Thursday 1 August 2019