Thursday 12/13/18
SKILL/STRENTGH TABATA ABS WOD Teams of 2 AMRAP 7: 40 Back Squats (155/105) 40 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3 Minutes 40 Bench Press (135/95) 40 Bench […]
Month: December 2018
Wednesday 12/12/18
Skill/Strength 3×20 GHD 3×15 Back Ext WOD 60 Double Unders 30 Dumbell Snatches 50/35 60 Double Unders 30/21 Cal Row 60 Double Unders 30 TTB 60 Double Unders 30/21 Cal […]
Tuesday 12/11/18
Skill/Strength Bench 5×3 @ 85-90% WOD 5 Rounds 9 Burpee Box Jump Overs 15 Dumbell Front Squats (50/35) 15/12 Cal Assault Bike
Monday 12/10/18
Skill/Strength 8 min EMOM 5 squat cleans @ 60-80 % 3 Rounds 25 Wall Balls 20/15 25 Snatches 75/55 5 min rest 3 Rounds 20 HRPU 20 Deadlifts 205/155 Congrats […]
Friday 12/7/2018
Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force […]
Thursday 12/6/18
Skill/Strength Front Squat 5×5 70% WOD 3 Rounds 30 OHS 45/35 15 Lateral Burpees over the bar 5 min Rest 50 KBS 53/35 50 Box Jumps 50 Push Press 95/65 […]
Wednesday 12/5/18
Skill/Strength Strict Press 5×5 @ 70% WOD Five rounds for time of: Run 400 meters 15 Handstand push-ups 15 Pull-ups
Tuesday 12/04/2018
Skill/Strength 5×5 @ 70% Back Squats WOD 5 Rounds for Time 6 Thrusters 155/115 8 Toes to Bar 6 Burpees 100 meter Row
Monday 12/3/18
Skill/Strength 4 x 10 @ 70% WOD 5 Rounds 50 Double Unders 20 Wall Balls 30/20