by rmartinez | Jul 26, 2020 | WOD Archive, workout of the day
A. Take 10-15 minutes to find a heavy snatch for the day B. 4 rounds of: 10 pull ups 5 hang power cleans and jerks (65/95) 10 back squats (65/95) 400 meter run
by rmartinez | Jul 25, 2020 | WOD Archive, workout of the day
“Donna” 5 rounds of: 60 high knees 30 burpees 20 bench dips 10 air squats Background: This hero workout is dedicated to Staff Sergeant Donna Johnson (she/her) who joined the North Carolina Army National Guard in 2006 and was a member of the 514th Military Police Company based in Winterville, North Carolina. In 2007 and 2008, she deployed to Iraq and was deployed to Afghanistan in 2012. On October 1, 2012, in Khost, Afghanistan, SSgt Johnson was killed in action when an insurgent detonated a suicide vest while they were on dismounted patrol. Before deploying in 2012, SSgt Johnson married herlong-time partner, Tracy. However, upon her death, the Army did not consider Tracy as her next ofkin. When the Army representatives arrived to inform SSgt Johnson’s family of her death, Tracy presented their marriage certificate and asked to be part of the military escort that would welcome her wife back to U.S. soil. Since the discriminatory policy of “Don’t Ask, Don’t Tell” was still in place, her request was initially denied. Ultimately, at the request of SSgt Johnson’s mother, Sandra Johnson, the Army granted Tracy’s request. SSgt Johnson has received numerous awards and decorations and, most recently, had a National Guard Center named in her...
by rmartinez | Jul 24, 2020 | WOD Archive, workout of the day
A. Take 15 minutes to find a heavy clean for the day. B. For time: 21 thrusters (65/95) 9 toes to bar 200 meter run 15 thrusters 15 toes to bar 400 meter run 9 thrusters 21 toes to bar 800 meter...
by rmartinez | Jul 23, 2020 | WOD Archive, workout of the day
A. 3 sets NFT of the following complex: 1 power snatch+ 1 overhead squat+ 4 lunges, total, holding the bar on the overhead squat position. (Add weight each set, if you can) B. Every 4 minutes for 24 minutes (6 sets) 30 weighted russian twist, total (15/25) 20 kettlebell swings (16/24) 10 single leg deadlifts (5 each leg) use the same kettlebell as the swings 5 strict pull...
by rmartinez | Jul 22, 2020 | WOD Archive, workout of the day
A. E3MOM for 12 minutes (4 cycles) 200 meter sprint B. 30 power cleans @ 80-90% 10 push ups EMOM, starting at 0:00, till the 30 power cleans are completed
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