June 6, 2019 Active Recovery/Skill Day & Strength
Athlete skill/make-up day Strength: Establish 1RM pause bench press
Tag: Strength
June 1, 2019 Hero WOD & Strength
“Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, Read More …
May 30, 2019 WOD & Strength
Run or row 5,000 meters Strength: Every 30sec. for 5 minutes: 1 sandbag over the shoulder Then 5 sets, NFT but for quality and load: 3 sandbag over the bar 90′ sandbag front carry (length of gym)
May 25, 2019 Hero WOD
“Devil of Ramadi” V2 Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013). Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen Read More …
May 23, 2019 WOD and Strength
on a 15 minute clock, AMRAP for QUALITY: 5 strict muscle-ups or muscle-up negatives 20 single dumbbell overhead walking lunges Then, practice for 10 minutes each, in any order: L-hangs Handstand push-up/push-up negatives Plank holds Strength: Find 1RM Snatch
May 18, 2019 Hero WOD and Strength
“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small Read More …
May 16, 2019 Active Recovery and Strength
4 rounds not for time, but rather for quality: 12 Dumbbell bentover rows, right arm 250m. row 12 Dumbbell bentover rows, left arm 250m. row 12 bulgarian split squats, right leg 200m. run 12 bulgarian split squats, left leg 200m. Read More …
May 11, 2019 Hero WOD & Strength
“Hansen” Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived Read More …
May 9, 2019 Active Recovery & Strength
12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice Strength: Hang snatch from above the knee + snatch* (complex) 3 reps at 60%, 2 reps at 70%, 6 at Read More …
May 4, 2019 Hero WOD & Strength
Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive Read More …