by rmartinez | Apr 10, 2018 | WOD Archive, workout of the day
Burpee Challenge: 0/0 😉 Warm up: Coach’s Choice +12 Wall Balls C. Three sets of: Strict Pull-Ups x 4-6 reps Rest 60 seconds Goblet Squats x 6-8 reps (24/32) Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds at 40 past the hour 3 Rounds of: 400 Meter Run 10 Toes to Bar 10 Box Jumps (24/30) N. “Murph Prep” 10-9-8-7… 1 of: Pull Ups Push Ups Squats *With...
by rmartinez | Apr 9, 2018 | WOD Archive, workout of the day
Burpee Challenge: 100/1 Warm up: Coach’s Choice + 11 Wall Balls C. E2MOM, for 12 minutes (6 sets): Front Squat x 1 rep Build over the course of the six sets to today’s “heavy” Front Squat. at 30 past the hour E2MOM, for 16 minutes (8 sets): 2 Clean Lift-Offs + 1 Power Clean For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today. at 50 past the hour “Baseline” (or 100 Burpees 😉 Last Day of the Burpee Challenge) 500 Meter Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull...
by rmartinez | Apr 8, 2018 | WOD Archive, workout of the day
Monday, 4/9/2018 Warm up: Coach’s Choice + 10 Wall Balls C. Four sets of: Deadlift x 3-5 reps @ 75-80% Rest 20 seconds Handstand Push-Ups x Max Reps in 60 seconds Rest 3 minutes at 40 Part the hour AMRAP in 8 minutes of: 15 Kettlebell Swings (16/24) 30 Double-Unders/ 90 Singles N.- “Murph” Prep 400 meter run 5 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats...
by rmartinez | Apr 7, 2018 | WOD Archive, workout of the day
Ronald Luce | Age 27 Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine...
by rmartinez | Apr 6, 2018 | WOD Archive, workout of the day
Burpee Challenge 97/4 Warm Up: Coach’s Choice + 12 Wall Balls N. 1 Mile Run at 35 past the hout Partner “Karen” (150 Wall Balls, 14/20) Partners will alternate a wall ball shot to a target. Athletes will do 5 burpees any time the wall ball stops or hits the ground. *If an Athlete is by his or her self, please perform 75 Wall Balls (5 burpee rule...
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