Weightlifting: 4 rounds for quality of: 2 Drop Snatches 2 Snatch Balances 2 Overhead Squats Weightlifting: Our target percentages about 55-60%, however this will vary based on comfort and mobility dropping into the squat. Our goal is to quickly drop… Read more »
Coach Bill’s Skill Day: 3 rounds for quality of: 6/side Kettlebell Windmills & Wall Facing Handstand Hold, 30 secs Rest 2 mins Gymnastic Strength today is brought to you by Coach Bill. Introducing the Kettlebell Windmill (3×6/side, 12 total) for… Read more »
Weightlifting: 5 rounds for quality of: 2 Clean Lift Offs 2 Clean Pulls 1 Power Clean building from 55-70% Weightlifting: Lift off = to the knees, ensure torso position stays throughout the rep, drive through quads and glutes not hamstrings…. Read more »
Hero WOD: “Devil Dogs” For Time Buy In – 26 Burpee Pull Ups Then 8RFT 13 Hang Power Cleans 95/65 13 Push Ups 13 Box Jumps 24″/20″ 13 Kettlebell swings 53/35 Then Cash Out – 2021 Meter Run For the… Read more »
Strength: Back Squat 1×8 at 60% 1RM Back Squat 1×8 at 60% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×4 at 80% 1RM Strength: Our percentages are a touch lower than we… Read more »
Conditioning: Every 5 minutes for 30 minutes (3 Rounds of Each) Minute 0: 1000m row (or 2000m Bike) Minute 5: 9 Wall Walks + 45 Wall Balls For today’s workout we are foregoing the partner WOD and instead working on… Read more »
Strength: 4 rounds for quality of: 12 Alternating Barbell Reverse Lunges Weighted Wall Sit, 45/35 lbs, 30 secs Rest 2 mins For our lower body strength, run a clock to time both the wall sits and the rest. Lunges, ensure… Read more »
*Closed for Thanksgiving. Enjoy the Holiday!*
Strength: 1RM Snatch While we should be practicing squat snatches, we want to test our strongest lift, even if that is a power snatch. Conditioning: “Nate-ish” AMRAP 12 2 Ring Muscle Ups 4 Strict HSPU 8 KB Swings 70/53 Scaled… Read more »
For 3 cycles: AMRAP in 6 mins of: 8 Burpee Box Jump Overs, 24/20 in Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft 8 Dumbbell Hang Power Cleans, 50/35 lbs Double Dumbbell Front Rack Walking Lunge, 50/35 lbs,… Read more »
Hero WOD: Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups
Background: This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
