Monthly Archives: September 2014

0775:

WU: get your db’s get warm and go! WOD: 12 minute Amrap 5 db Thruster 40/30 5 db bent rows 5 close stance db RDL  (db passes below kneecap) 5 db hang power clean 200 m run STRENGTH: 3×10 bb DL @55% //3×10 Press @ 55%

0773:

LOADED: 3 bars or your choice? Aka like Linda. You create the bb triplet. 10-1 rep scheme Unloaded: 30 minutes of ▪ 3 burpees ▪ 4 push ups ▪ 12 abmat sit ups ▪ 18 squats ▪ 22 DU ▪ 10 m walking lunge ▪ 350 m run If your up for greater volume? Increase… Read More »

Category: WOD

0772: Falkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. WU: Prep up WOD: 25 minutes for rounds ▪ 8 HSPU GA: 3 HSW or 5… Read More »

0771:

WU: 5 minutes wod is WU! WOD: 10 minutes – 10 supermans, 5 burpees, 10 v- ups, 20 DU STRENGTH: • b. press 8×3 @85% • RDL 6×4 (if exposed for the 1st time on this one. Keep it light – you will feel it.) • 30 chin ups – GA: 20 strict chins