December 9, 2022
“Jack”Complete as many rounds as possible in 20 mins of:10 Push Press, 115/80 lbs10 Kettlebell Swings, 1.5/1 pood10 Box Jumps, 24/20 in Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the […]
December 8, 2022
Option 1For time:Row, 5 kmEvery 3 mins complete:10 Wall Balls, 20/14 lbs Option 2For time:400/350 Bike CaloriesEvery 3 mins complete:10 Wall Balls, 20/14 lbs Don’t exceed more than 12 rounds on either option Goal: Sub 30 minCap: 36 minutes or 12 rounds Post WorkFor quality:50 Band Pull Aparts50 Band Face Pulls50 Behind-the-Neck Band Press*Complete in […]
December 7, 2022
Power Clean 1×3*Find a heavy set of 3 in 15 mins. For time:30 Pull-ups50 Devil Press, 35/25 lbs150 Double UndersGoal: Sub 10 min Post Work3 rounds for quality of:10 Rower Seat Rollouts10 Rower PikesDouble Kettlebell Front Rack Carry, pick load, 50 ft
December 6, 2022
Complete as many rounds as possible in 12 mins of:4 Overhead Squats, 135/95 lbs8 Toes-to-bars12/10 Bike CaloriesGoal: 6+ Rounds Post WorkFor quality:2 rounds of:10 Plank Shoulder TapsHollow Hold, 15 secsHandstand Hold, 20 secs–then–3 rounds of:Handstand Walk, 50 ft
December 5, 2022
Back Squat 5-5-5Building from last week. Reps go down and ideally weight is going up. Post Work4 rounds for quality of:5-8 Strict Ring Dips10 Barbell Rows, pick loadRest 2 mins
December 3, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2 – for time:100 Box Jumps, 24/20 in100 Kettlebell Swings, 70/53 lbs100 Goblet Alternating Reverse Lunges, 70/53 lbs100 Single Arm Kettlebell Push Press, 70/53 lbs Goal: Sub 20 mins Today we will be working in teams of 2 to accumulate the work in ANY order. This means some […]
