Thursday 11/1/18
Wod 10 – 1 min rounds 10 KBS 53/35 5 HSPU remaining time max pull ups -1 min rest after each round – score will be number of pull-ups Extra […]
Month: October 2018
Wednesday Wod Off 10/31/18
WOD #1 12 mins to establish 3 RM Overhead Squat WOD #2 3 rounds 200 m Run 20 KB Overhead Lunges 10 each arm 53/35 15 Toes To Bar WOD […]
Tuesday 10/30/2018
Strength Bench 10×5 @ 75% WOD -400m Run -21 Thrusters 115/85 -300m Run -15 Thrusters -200m Run -9 Thrusters ***Every time Bar is Dropped During Thrusters 100m Run Penalty***
Monday 10/29/18
Skill/Strength Strict Press 5×5 @80% WOD 3 Rounds 500m Row 40/30 Calorie Assault Bike 30 Burpees
Friday 10/26/18
“Jerry” For Time 1 mile Run 2,000 meter Row 1 mile Run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training […]
Thursday 10/25/18
WOD 3 Rounds 1 Lap 1 Lap Farmer Carry 53/35 1 Tower
Wednesday Wod-Off 10/24/18
WOD #1 3 min time cap 1 tower Max Goblet Squats 70/53 WOD #2 500m Row 25 Deadlift 115/85 500m Row 25 Shoulder to Overhead 115/85 500m Row WOD #3 […]
Tuesday 10/23/2018
Strength Deadlift 8×3 @ 80% WOD -100 Bear Complex 45/35 Anytime bar is placed on the ground athlete must complete 15 Wall Balls 30/20 before starting the movement again.
Monday 10/22/18
Skill/Strength 10 min EMOM 3 OHS @ 75/55 increase weight if form is legit WOD 21-18-15-12-9 rest 3 mins 12-15-18-21 Snatches 75/55 Cal Assault Bike
Friday 10/19/18
“Helton” 3 Rounds For Time 800 meter Run 30 Dumbbell Squat Cleans (50/35 lb) 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, […]