Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Tuesday, 11-17-2015 Read More »
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Tuesday, 11-17-2015 Read More »
Strength. Week 2 Back Squat Hang Clean Warm-up WOD. For Time 12-10-8-6-4-2 Hang Power Cleans (L1 95/65 L2 135/95 L3 155/110) 12-10-8-6-4-2 Push up 20m – 40m – 60m – 80m – 100m 200M Sprint 15 minute cap
Monday, 11-16-2015 Read More »
Strength. Week 2 Back Squat Hang Clean Warm-up WOD. For Time 12-10-8-6-4-2 Hang Power Cleans (L1 95/65 L2 135/95 L3 155/110) 12-10-8-6-4-2 Push up 20m – 40m – 60m – 80m – 100m 200M Sprint 15 minute cap
Monday, 11-16-2015 Read More »
Whitten Five rounds of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort
Saturday, 11-14-2015 Read More »
Strength Deadlift WOD. 3 AMRAPS 1) 5 min AMRAP 5 Power Snatches 5 OHS Rest 2 Minutes 2) 5 min AMRAP 10 Front Squats 10 Ball Slams (25/20) Rest 2 Minutes 3) 10 min AMRAP 200m Run 10 Front Rack Lunges L1(95/65) L2(135/95) L3(155/115)
Friday, 11-13-2015 Read More »
Skill Work Bar Muscle Ups WOD. 5 RFT 200m Farmer Carry (Murphy Loop, no running) 30 Double Unders 20 Sit Ups 10 Burpee Pull Ups 200m sprint Core Cash Out. Tabata Walking Planks Flutter Kicks
Thursday, 11-12-2015 Read More »
Skill Work Bar Muscle Ups WOD. 5 RFT 200m Farmer Carry (Murphy Loop, no running) 30 Double Unders 20 Sit Ups 10 Burpee Pull Ups 200m sprint Core Cash Out. Tabata Walking Planks Flutter Kicks
Thursday, 11-12-2015 Read More »
Warm Up. 4 Rounds for Quality 20 second active shoulder dead hang 15 banded face pulls 10 banded thrusters WOD. A) EMOTM 20 Minutes L1(9/6) L2(12/9) L3(15/12) Calorie Row With time remaining in each minute perform as many rounds of Cindy as possible (5 pull ups, 10 push ups, 15 air squats) 5 min Rest
Tuesday, 11-10-2015 Read More »
Warm Up. 4 Rounds for Quality 20 second active shoulder dead hang 15 banded face pulls 10 banded thrusters WOD. A) EMOTM 20 Minutes L1(9/6) L2(12/9) L3(15/12) Calorie Row With time remaining in each minute perform as many rounds of Cindy as possible (5 pull ups, 10 push ups, 15 air squats) 5 min Rest
Tuesday, 11-10-2015 Read More »
