A. 400 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 800 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 400 Meter Run B. NFT – 50 weighted 4-ct FlutterkicksRead More
A. Work up to DeadLift weight B. 5:00 increasing ladder (1/1, 2/2, 3/3…) with 2:00 REST in between #1 – DeadLift (225/155) & Push-up #2 – Push-up & Box Jump (30/24) #3 – Box Jump & DeadliftRead More
A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing) B. 8:00 – Athletes will accumulate as many points as possible completing the following: * Max Clean (Power or Squat, each pound is one point) * GI Jane (each Burpee/Pull- up or GI Jane rep is one point)...Read More
A. Strength Pendlay Row 5-5-5-5-5 B. WOD 1-10 Squat ( Pick a squat- back, front or OH) 10-100 Double under Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc.. C. NFT 500M RowRead More
A. 10:00 to establish 1 RM – Deadlift B. 3 Rounds – 4:00 Work / 2:00 Rest 300 Meter Row 20 STOH (135/95) Max BMU in time remaining *score total BMURead More
For time: 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20) 800 Meter Run 100 Double Unders 100 Crunches 800 Meter Run 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20)Read More
A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat B. 10:00 AMRAP 4 Power Snatch (select weight based on A) 8 T2B 12 Weighted Box Step-ups (alt legs) C. 500 Meter Row cool downRead More
Partner WOD 100 Slamballs 100 Squat Jumps 2000M Row (alt every 250M) 2000M Run ( alt every 200M) * One Partner works at a time. Must complete move before you can move on to the next NFT 100 Partner Slamball Sit-upsRead More
HANSEN Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). Five rounds for time: 30 reps, 2 pood Kettlebell swing 30 Burpees...Read More
