March 28, 2019 WOD
10 minutes of scale practice 10 minutes of handstand practice 10 minutes of L-sit practice 10 minutes of stretching Strength: Bench Press 75% x 5, 85% x 3, 95% x 1+, rest 3 mins Then, 3 sets: DB skull crushers Read More …
Tag: Strength
March 23, 2019 Hero WOD and Strength
“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, Read More …
March 16, 2019 Hero WOD
“Hidalgo” For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24″ box 135 pound Squat clean, 20 reps Read More …
March 9, 2019 Hero WOD
Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Read More …