WOD 112317 THURSDAY
HAPPY THANKSGIVING Hildy – 9:00AM 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in […]
WOD 112217 WEDNESDAY
STRENGTH EMOM 10 4 DB DL 3 DB HANG CLEAN 2 DB PUSH PRESS RX+ 21-15-9 BURPEE BOX JUMP OVER (24/20) HANG DB POWER CLEAN & JERK (50/35) RX 21-15-9 BURPEE BOX JUMP OVER (24/20) HANG DB POWER CLEAN & JERK (40/25) Fitness 21-15-9 BURPEE BOX STEP OVER (20”) HANG DB POWER CLEAN & JERK […]
WOD 112117 TUESDAY
PRE-WOD SKILL WARM UP 3 ROUNDS 200M ROW 10 SHOULDER TAPS 5 PUSH UP TO DOWN DOG WOD RX+ FOR TIME 1000M ROW 30 HSPU 1000M ROW RX FOR TIME 1000M ROW 20 HSPU 1000M ROW Fitness 800M ROW 30 PIKE PUSH UP 800M ROW
WOD 112017 MONDAY
HAMPLAN STRENGTH WEEK #3 DAY 1: BACK SQUAT 2 x 8 @ 62% 4 x 5 @ 70% BEHIND THE NECK SNATCH GRIP PUSH PRESS 5 x 5 DAY 2: SNATCH 5 x 3 @ 62% 3 x 2 @ 65% 2 x 2 @ 70% *not touch and go* SNATCH BALANCE 5 x 1 […]
WOD 111917 SUNDAY
Spartan WOD 9-10am AMRAP 8 1 rope climb 30m plate push 20 air squat 2:00 rest AMRAP 8 200m row 10 burpee over rower 10 alt db snatch 2:00 rest AMRAP 8 6 tire flip 8 pull up 10 push up Athlete of the month WOD 10-11am “Gerry” (teams of 2) For time: Deck of […]