Friday 10/31/2014
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, […]
Month: October 2014
Thursday 10/30/2014
Start ’em young! Strength: Bench press WOD: 15 rounds for time 1 minute row for calories 1 minute rest Score is total calories at the end. If there are not […]
Wednesday 10/29/2014
2013 SoCal Regional Strength: Wendler deadlift WOD: 15 minute AMRAP 15 Russian KBS (70/53) eye/head level 10 Pistols 5 Burpees Extra Credit: Max tire flips in 1 minute
Tuesday 10/28/2014
Curls may have happened before. Strength: Wendler Press EMOM for 8 minutes 7 floor press (no heavier than 165/105) 10 (4-count) flutter kicks while holding the bar If you go […]
Monday 10/27/2014
Sled team work from last week. Strength: Wendler Squat WOD: 3 rounds for time 10 Thrusters 135/95 20 Sit ups 30 Push ups Extra Credit: Tabata Weighted planks […]
Friday 10/24/2014
Did you put your equipment away this week? Guess not……. “CIA Seven” 7 Rounds of: 7 Thrusters 135/95 7 K2E 7DL 245/155 7Burpees 7 KBS 70/53 7 pullups
Thursday 10/23/2014
NO BIG DEAL! Warm up– 2 rounds *1 tower run* 7 burpees * 7 squats* 7 sit ups* 7 jumping jacks Stretch- 3 wall sits hold 10 sec*5 wall […]
Wednesday 10/22/2014
Strength: Wendler Deadlift WOD 21 min AMRAP 1 mile (only once but included in 21 min) 10 Chest to bar Pull-up 20 weighted box step ups 65/53 30 KBS […]
Tuesday 10/21/2014
Warm-up 2 rounds*200m run*10 tuck jumps* 10 squats*10 mountain climbers*10 pushups* Stretch- *10 groiners*10 shoulder rolls* flag poles * 3 each leg lunge stretch* arm cirlcles forward and […]
Monday 10/20/2014
Wendler squat 5 minute AMRAP 200m row 10 sit-ups 2 minute rest 7 minute EMOM 7 front squats 95/65 2 minute rest 3 rounds 1 rope climb 3 wall walks […]