May 6, 2019 WOD
For time: 800-m run 50 strict pull-ups 800-m run 100 push-ups 800-m run 150 squats
May 4, 2019 Hero WOD & Strength
Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive Read More …
May 3, 2019 WOD
Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
May 2, 2019 WOD & Strength
Dumbbell bentover row 8-8-8-8-8-8-8 per arm Practice handstands and HSPU negatives for 10 minutes Row 2,000 meters Endemic Strength Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85% Snatch grip deadlift 5×3 Read More …
May 1, 2019 WOD
3 rounds for time of: 15 power snatches 15 thrusters 30 bar facing burpees Men: 95 lb. Women: 65 lb.
April 30, 2019 WOD
Sumo Deadlift 5-3-3-1-1-1 reps. Practice hollow-holds for 10 minutes
April 29, 2019 WOD
5 rounds for time of: 1 L-sit rope climb, 15 ft. 35 strict push-ups
April 27, 2019 Hero WOD
Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. United States Army Capt. Benjamin David Tiffner, 31, of West Read More …
April 26, 2019 WOD
3 rounds for time of: 20 walking lunges 30 wall-ball shots 40 triple-unders Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft.
April 25, 2019 WOD & Strength
Practice L-sits for 10 minutes. Row or run 5,000 meters for time. Stretch for 10 minutes. Strength: Hang snatch from above knee+snatch(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75% Accessory work, 3 sets: Snatch grip Read More …