Tuesday

 See Mondays WOD

   “K9 KITT”

Monday

“K9 Kitt”

21 Rounds for TIME of: 

 6 Deadlifts

 5 Hang Power Cleans

 4 Front Squats 

 3 Shoulder to OH

 200’ Weighted Carry

RX= 80/60 lbs. for all Movements 

The workout is a memorial WOD that Hobart created to honor Braintree, MA police officer William Cushing’s dog, K9 Kitt. The dog was struck with 3 bullets and was killed in the line of duty on June 4th, 2021. His handler, Officer William Cushing, was struck 5 times but survived due to Kitt’s actions. The numbers in this workout symbolize that day, and the 80-lb weight symbolizes Kitt’s weight.

The K9 Kitt Foundation, a non-profit 501(c)3 was established by Braintree Police Officer William Cushing to support K9 teams nationwide by assisting with equipment, training, and raising public awareness.

FUNday

AMRAP in 21min of:

 Chow Hall RUN

 20 4-Count Flutter Kicks

 12 Pull-UPs

 20 Box Jumps 

Thursday

EMOM for 20min:

 30 Double Unders 

 20 Hollow Rocks

 10 Medball Cleans

 5 DB Burpee Deadlifts 

Female Strength from Scandinavian culture

Wednesday

With Chains…

Back Squat: 5-5-5-5-5

Bench Press: 5-5-5-5-5

Adding chains to the bar on a lift or press gradually increases the load as you move from the bottom of the squat (chains on floor = no load) to the top (top = heaviest, because all chain links are off the floor). What this means, is that your simply maximizing your force output into the ground.

Tuesday

4 Rounds for TIME of: 

 Tower RUN

 20m OH Lunges (45/25)

 20 KB Snatches (53/35)

 20m Bear Crawl 

“Pressure is a privilege.”

US Men’s National Team Captain Tyler Adams

Monday

“Christine”

3 Rounds for TIME of: 

 500m ROW
 12 BW Deadlifts
 21 Box Jumps 20”