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6/30/15

Conditioning WOD: 1k Run 10 Burpees 5 Rope Climbs 800m Run 8 Burpees 4 Rope Climbs 600m Run 6 Burpees 3 Rope Climbs 400m Run 4 Burpees 2 Rope Climbs 200m Run 2 Burpees 1 Rope Climbs 40 Min cap

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6/29/15

Weightlifting: Low Hang Snatch 2 Reps every :90 for 9:00 Use 80% of weight from 6/18 WOD Prep: Overhead Squat Conditioning WOD: “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 20 Min Cap

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6/28/15

Team WOD: Teams of 3: A. 7:00 AMRAP Strict Press: 50 reps at 95/65 50 reps at 115/80 AMRAP at 135/95 3 min Rest B. 7:00 AMRAP Front Rack Lunges: 50 reps at 115/75 50 reps at 135/95 AMRAP at 155/105 3 min Rest C. 7:00 AMRAP Push Press: 50 reps at 135/95 50 reps […]

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6/27/15

Hero WOD: ‘Helton’ U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is […]

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6/26/15

Weighlifting: Low Hang Clean 3 Reps every 2:00 for 10:00 Jerk the last rep of each set Use 70% of weight from 6/18 Accessory WOD: 2 Rounds :40/:05 DB Bench Press Diamond Push ups Box Jumps Negative Pull ups Hallow holds Superman Conditioning WOD: 10 Rounds 10 Hang Power Cleans 135/95 100m Run

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6/25/14

Strength WOD: Squat 5 Reps every 2:00 for 10:00 Add 10% from 6/2 Press 5 Reps every 2:00 for 10:00 Add 10% from 6/2 Conditioning WOD: 12 Min Ladder 3-6-9-12 …. Box Jumps DB Snatch (Double Count) 50/35 200 m Run

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6/24/15

Conditioning WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round

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6/23/15

Weightlifting: Low Hang Snatch 3 Reps every 2:00 for 10:00 Use 70% of weight from 6/18 Mini WOD: 1 Mile Test Conditioning WOD: 5 Rds: 15 TTB 20 Cal Row 25 WB (20/14)

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6/22/15

Strength WOD: Deadlift 5 Reps Every 2:00 for 10:00 at 10% from 6/4 Accessory WOD: :40 on :05 Rest Right Leg Step up Left leg Step up Negative Pull ups Hallow rock Super man Handstands Conditioning WOD: 6 Rounds 19 KBS 53/35 14 Chest 2 Bar 12 Min Cap

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6/21/15

Team WOD: Teams of 3: A. 7 Min AMRAP of Thrusters: 50 reps at 95/65 50 reps at 115/80 AMRAP at 135/95 3 min Rest B. 7 Min AMRAP of Hang Power Clean: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest C. 7 Min AMRAP  of Dead Lift: 50 […]