April 12, 2019 WOD
Deadlift 5-3-3-1-1-1 reps Practice HSPU negatives and handstands for 20 minutes.
April 11, 2019 WOD
Muscle-up instruction and practice for 12 minutes Handstand practice for 12 minutes L-sit practice for 12 minutes Strength: Establish 1RM bench press 3 sets: 8-10 reps DB bench + skull crusher 1 for 1 10 “around the worlds” 5 KB Read More …
April 10, 2019 WOD
Each for time: Row 250m. Row 500m. Row 750m. Row 1000m. Row 750m. Row 500m. Row 250m. Rest as needed between efforts.
April 9, 2019 WOD
3 rounds for time: 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups Practice front and back scales for 10 minutes.
April 8, 2019 WOD
Power clean 5-3-3-1-1-1 reps. Practice the L-sit for 10 minutes.
April 6, 2019 Hero WOD and Strength Class
“Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at Read More …
April 5, 2019 WOD
3 rounds for max reps of: Body-weight bench presses* Strict pull-ups* Men: bodyweight bench Women: 70%BW Rest as needed between rounds and movements. *Racking the bar or dropping from the rig consitutes the end of the set.
April 4, 2019 WOD
With constant motion, slowly and NFT: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 single-arm dumbbell rows, each arm 15 ring dips Read More …
April 3, 2019 WOD
For time: Run 400m. 15 clean & jerks Run 800m. 10 clean & jerks Run 400m. 15 clean & jerks Men: 135-lb. Women: 95-lb.
April 2, 2019 WOD
Partner WOD! 19.4 meets 19.5 3 rounds for time: 10 Syncro power snatch @75/55 12 Bar facing burpees rest 3 minutes 21-15-9 reps of: Syncro thrusters @95/65 Syncro pull-ups