July 24, 2021
Hero WOD 11 of 15 “Otis”AMRAP 15 mins of:1 Back Squat, 1.5x bodyweight1 Shoulder Press, 0.75x bodyweight1 Deadlift, 1.5x bodyweight2 Back Squats, 1.5x bodyweight2 Shoulder Press, 0.75x bodyweight2 Deadlifts, 1.5x bodyweight3 Back Squats, 1.5x bodyweight3 Shoulder Press, 0.75x bodyweight3 Deadlifts, 1.5x bodyweight…Continue adding 1 rep each round to each movement until time expires. U.S. Marine […]
July 23, 2021
Hero WOD 10 of 15 “Rahoi”Complete as many rounds as possible in 12 mins of:12 Box Jumps, 24/20 in6 Thrusters, 95/65 lbs6 Bar Facing Burpees Goal: 6+ rounds U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, […]
July 22, 2021
“Pyramid Helen”For time:Run, 1200 m63 Kettlebell Swings, 1.5/1 pood36 Pull-upsRun, 800 m42 Kettlebell Swings, 1.5/1 pood24 Pull-upsRun, 400 m21 Kettlebell Swings, 1.5/1 pood12 Pull-upsGoal: Sub 26 mins Scaled Version – “Pyramid Helen”For time:Run, 800 m42 Kettlebell Swings, 44/26 lbs24 Pull-ups Run, 600 m21 Kettlebell Swings, 44/26 lbs12 Pull-upsRun, 400 m15 Kettlebell Swings, 44/26 lbs9 Pull-upsGoal: […]
July 21, 2021
“Annie w/Cleans“ For time:50 Double Unders50 Sit-ups10 Hang Power Cleans, 135/95 lbs40 Double Unders40 Sit-ups10 Hang Power Cleans, 135/95 lbs30 Double Unders30 Sit-ups10 Hang Power Cleans, 135/95 lbs20 Double Unders20 Sit-ups10 Hang Power Cleans, 135/95 lbs10 Double Unders10 Sit-ups10 Hang Power Cleans, 135/95 lbs Goal: Sub 12 mins A twist to the traditional “Annie”. Sticking […]
July 20, 2021
Front Squat 5-4-3-2-1 Use the heaviest weight you can for each set.Rest 2-3 minutes between sets. The descending reps mean we should ideally see weight increasing on the barbell. Don’t think of this as a 5 rep max to start things off. You should be using weight that you can move with sound mechanics and […]
July 19, 2021
Hero WOD 9 of 15“J.T.” 21-15-9 reps, for time of: Handstand Push-up Ring Dip Push-up Goal: Sub 15 mins In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to […]
