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Archive for WODS

11/13/19

Drawing (7)

Skill of choice after WOD (time permitting)

E3MOM 15: Deadlift 4@72.5%, 12 Box Jump, 7 Dips

AMRAP 16: Row 250m, 10 Hang Power Snatch (125/85), 50 DUs

11/12/19

Drawing (7)

5 Minutes of DU Practice

E3MOM 12: 5 Strict Press (40%, 50%, 60%, 70%), 18 Lunge Steps, 18 KB Swings

EMOM 10: Alternating Minutes, 10 Pull Ups/10 Sit Ups, Ski for Calories

11/11/19

Drawing (7)

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base was killed 9/8/09, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"Helton" 3 Rounds for Time: Run 800m, 30 DB Squat Cleans (50/35), 30 Burpees

11/9/19

Drawing (9)

Warm Up: Row 2k, partners switch every 333m WOD: In Partners: AMRAP 6: 10 Plank Rows (ec), 10 Sit Ups, Rest 2 Minutes, EMOM 6: 10 Alternating DB Snatches(ec), Air Squats for Reps, Rest 2 Minutes, AMRAP 6: 10 Push Ups, 10 Ball Slams (20/15)

 

11/8/19

Drawing (7)

Skill of choice after WOD (time permitting)

SDHP 5x5 (increase weight each set), DB Box Step Ups 5x8 each leg

AMRAP 12: Ski 1000m, then with remaining time 20 Renegade Row (ec) (~1/2 BW), 30 Double Unders

11/7/19

Drawing (7)

5 Minutes Kipping HSPU/ HS Walking Skills

Strict Pull Ups 5x9, Airborne Lunge 5x6 each leg

For Time: Row 500m, then, 22-16-10 KB Thruster(~1/3 BW) (switch arms halfway), KB Clean (switch arms halfway), Row 500m

11/6/19

Drawing (7)

5 Minutes of Double Under Practice

REMOM 12 1. 10 Superman Push Ups 2. 6 SLDL (each leg) 3. 12 AbMat Sit Ups/12 Low Back Ext.

Every :90 for 8 Rounds, Ski 125m, Hang Power Clean for Reps (~1/2 BW)(4 rounds) Burpee Box Jumps (24/20) for Reps(4 rounds)

11/5/19

Drawing (7)

5 Minutes Kipping HSPU/ HS Walking Skills

E3MOM 12: 5 Back Squats (40%, 50%, 60%, 70%), 12 Alt. DB Plank Rows (ec), 15 DB Russian Twist

3 Rounds for Time: Run 400m, 10 DB S2OH (1/2 BW), 10 T2B, 30 KB Swings (1/3BW)

11/4/19

Drawing (7)

Skill of choice after WOD (time permitting)

Deadlift 5x5@70%, Bench Press 5@75%, 3@85%, 1+@95%

AMRAP 15: Row 30 Cal, 15 Wall Ball (20/14), 5 BMU (10 C2B or PU)

11/2/19

Drawing (9)

In Partners for Time: 100 Push Press (95/65), Run 800m, 100 Jumping Lunges (HC), Run 800m, 100 Bar Facing Burpees, Run 800m

 

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