Saturday, 11-14-2015
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 […]
Thursday, 11-12-2015
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
Saturday, 11-7-2015
Prowler Heaven Teams of 5 800M Prowler Push (25/empty) 125 Power Cleans (135/95) 400M Prowler Push (25/empty) 125 Pull-ups 200M Prowler Push (25/empty) 125 Wall Balls (25/empty) 60 minute cap
Friday, 11-06-2015
Strength. 7×3 Push Press WOD. 5 RFT 10 Hang Power Cleans (95/65) 10 OH Barbell Lunges (95/65) 10 Barbell Step Ups (95/65)
Thursday, 11-04-2015
WOD A) AMRAP for 20 Minutes 5 Tire Flips 10 T2B 15 Push Ups 20 Air Squats B) for Time 1000m Run* *carry a plate (45/25) Cash Out. 5×5 Chin Ups or 5×10 C’s and D’s
Wednesday, 11-04-2015
Group Barbell Warm Up EMOTM for 12 Minutes 1 Snatch Deadlift 2 Power Snatches 3 Overhead Squats WOD. for Time* 2000m Row *10 Ball Slams every 2 minutes 20 Minute Cap Cash out. Choose 2 out of 3 50 Hollow Rocks 50 Situps 50 2 count Flutter Kicks
Tuesday, 11-03-2015
Warm Up. 3 Rounds for Quality 10 banded squats 30 second plate pinch hold 10 banded shoulder press WOD. 7 RFT 400m Run 30 Double unders (2:1) 15 KBS (53/35)
Friday, 10-30-2015
Strength. Turkish Get Ups Work up to a moderately heavy weight. WOD 5 RFT – 15 Box Jump ( 20/24) – 10 Deadlift (L1 135/95) (L2 185/ 135) (L3 225/165) – 5 Knees to Elbows Cash out 5×20 sec Chin-up-hold (SX 5×5 negative jumping chin-ups )
Saturday 10-24-2015
Teams of 3 AMRAP 1:00 max Burpees (All Team Members work at the same time) 1 minute rest AMRAP 3:00 Max Power Cleans (135/95) (you go I go) 2 minute rest For Time (you go I go) 3000m Row 45 Toe 2 Bars 90 Russian Swings (53/35) 45 Toe 2 Bars 90 Situps 45 Front Squats (135/95) 90 […]
Friday, 10-23-2015
Strength. Deadlifts 5 x 3 (2 warm-up sets, followed by 5×3 working up in weight) WOD. For Time 21-15-9 Hang Power Snatch (95/65) (115/85) Overhead Squats (95/65) (115/85) Reverse Burpee Cashout: 5×5 Ring Push ups
