WOD

Thursday, March 8th 2018

Strength/Skill: EMOM 10 (alternating) 3 Front Squat @BW 30 double-unders GP WOD AMRAP 11 10 Abmat sit-up 10 Box jump 24/20 10 wall ball 20/14 10'/9' OPEN WOD AMRAP 11 10 GHD sit-up 15 Box jump 24/20 20 wall ball 20/14...

Wednesday, March 7th 2018

Strength/Skill: GP Pull-up work shop OPEN EMOM 5 1 pull-up 1 C2B pull-up 1 Bar MUs GP WOD For time: 10 dip 10 pull-up 25 thrusters 75/55 1000m row 25 thrusters 75/55 10 dip 10 pull-up OPEN WOD For time: 10 muscle-ups 25 thrusters 75/55 1,000-meter row 25 thrusters...

Tuesday, March 6th 2018

Strength/Skill: Deadlift 1-1-1-1-1-1-1 *ascending Use the heaviest weight you can for each set. Rest as needed between sets. GP WOD EMOM 12 (alternating) :45 plank hold 12 box step up 24/20 20 one arm DB snatch 25/15 OPEN WOD EMOM 12 (alternating) :30 HS hold 10...

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,...

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