WOD

Monday, March 5th 2018

Strength/Skill: Every 1:30 min x 7 2 power snatch 1 squat snatch *ascending GP WOD 3 RFT 30/21 Calorie row 15 OHS 75/55 OPEN WOD 3 RFT 30/21 Calorie row 15 OHS 105/70 Supplemental EMOM 5 40 unbroken...

Saturday, March 3rd 2018

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an...

Friday, March 2nd 2018

WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a NOTES Prior to starting the workout, the athlete will need to set up a barbell, with standard plates,...

Thursday, March 1st 2018

Strength/Skill: Bench Press 5-5-5-5-5 *ascending (~50%-60%-70%-80%-85%) GP WOD 3x 2 min 15 wall ball 20/14 10'/9' max double-under rest 2 min OPEN WOD 3x 2 min 25 wall ball 20/14 10'/9' max double-under rest 2 min Supplemental AMREP 5...

Wednesday, February 28th 2018

Strength/Skill: EMOM 5 GP 10 Double KB deadlift (medium) OPEN 5 Double KB deadlift (heavy) GP WOD 3 RFT 15 Thruster 45/33 15 Ring row OPEN WOD 3 RFT 15 Thruster 95/65 15 Pull-up Supplemental EMOM 6 (alternating) 1 min super man 1 min hollow hold 1 min...

Monday, February 26th 2018

Strength/Skill: 30-20-10 OHS *ascending (~40%-60%-80%) GP WOD 3x 1 min Russian KB swing 53/36 1 min Box Jump 24/20 1 min Abmat sit-ups rest 1 min OPEN WOD 3x 1 min Russian KB swing 72/53 1 min Box Jump 30/24 1 min GHD rest 1 min Supplemental 3x max MUs rest 2...

Saturday, February 24th 2018

  GP WOD - Partner WOD 21-18-15-12-9-9-12-15-18-21 reps, for time of: Deadlift, 225/155 lbs Burpee *divide the reps as you like   OPEN WOD - "Donny" 21-15-9-9-15-21 reps, for time of: Deadlift, 225/155 lbs...

Friday, February 23rd 2018

WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises,...

Thursday, February 22nd 2018

Strength/Skill: Press 5-5-5-5-5 *ascending (~50%-60%-70%-75%-80%) GP WOD 3x 2 min 10 Push-up max Cal Rowing rest 2 min OPEN WOD 3x 2 min 15 Push-up max Cal Rowing rest 2 min Supplemental 3x 10 Bulgarian Split squat per leg rest 1...

Wednesday, February 21st 2018

Strength/Skill: EMOM 7 3 Hang power clean 135/95 95/65 GP WOD 25 Double-unders or 1 min then 1-10 Pull-up 20-2 Wall ball 20/14 10'/9' then 25 Double-unders or 1 min OPEN WOD 50 Double-unders then 1-10 C2B Pull-up 20-2 Wall ball 20/14 10'/9' then 50 Double-unders...

Tuesday, February 20th 2018

Strength/Skill: Back Squat 3-3-3-3-3 *ascending 50%-60%-70%-80%-90% GP WOD AMRAP 20 15 Back squat @ 50% BW 20 Burpees OPEN WOD AMRAP 20 15 Back squat @ BW 25 Burpees Supplemental EMOM 6 (alternating) 15 Hip extensions 15 GHD...

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