by rmartinez | Sep 20, 2020 | WOD Archive, workout of the day
A. “Big Clean Complex” Option 1.- Every 5 minutes for 30 minutes (6 sets): 3 position squat clean ( high hang squat clean + hang squat clean + squat clean) Push press 3 position squat clean Push jerk 3 position squat clean Split jerk *Goal is to not let go of the bar during the 12 movements, and to find a heavy set for the day. Option 2.- Every 5 minutes for 15 minutes (3 sets): same complex Then Every 5 minutes for 15 minutes (3 sets) 200 meter run 15 sit ups 10 push ups 5 pull ups B. 7 minute...
by rmartinez | Sep 19, 2020 | WOD Archive, workout of the day
“Lund” For Time800 meter Run12 Pull-Ups24 Kettlebell Swings48 Toes-to-Bars96 Sit-Ups48 Push-Ups24 Deadlifts (225/185 lb)12 Pull-Ups800 meter Run Former Marine Captain Bob Lund was commissioned in the Marine Corps in 1966 and served until 1971, spending nearly a year in Vietnam. During his time in Vietnam, Capt Lund flew over 500 missions as a helicopter gunship pilot engaging the North Vietnamese Army in over 45 fire fights while supporting Marine infantry and reconnaissance units. For his service in Vietnam he received four commendations for valor including the Distinguished Flying Cross. On October 2, 1968 while doing a low level search for the enemy Lund’s helicopter came under fire resulting in the helicopter crashing into a hill while evading incoming fire. Bob and the other crew members survived although sustaining injuries sending him to Guam for 4 months to recuperate before returning to action. After his time in Vietnam Lund spent the remainder of his time on active duty at Marine Corps Air Station Cherry Point, NC as a search and rescue pilot. Not only was Captain Bob Lund an outstanding Marine while on active duty but he has continued supporting Marines by working as a volunteer with the Marine Corps Scholarship Foundation for the past 8 years. During the current school year, the MCSF has given over 2,000 needs based scholarships amounting to over $6 million to the children of Marines and former Marines Even the name Lund goes back hundreds of years with the Family Crest of Arms containing the phrase Semper Fidelis. Although Bob Lund has done more than most he still says “The Marine Corps gave me...
by rmartinez | Sep 18, 2020 | WOD Archive, workout of the day
Partner up You can split the reps any way you like. “Karen” 150 wall balls Then 4 rounds of : 10 clean and jerks (75/115) 10 ring dips 10 ghd sit ups
by rmartinez | Sep 17, 2020 | WOD Archive, workout of the day
A. Take 15 minutes to find a heavy set of the following complex: 1 power clean + 1 front squat + 1 hang squat clean + 1 jerk B. Do Less” 1200 meter run 75/100 Calories Bike, Row or Skierg 100 double unders 50 toes to bar C. 7 minute...
by rmartinez | Sep 16, 2020 | WOD Archive, workout of the day
Part A: 8 sets of 3 reps of bench press at 80-90% or 8 sets of 8 push ups Part B: Amrap 20 minutes 20 cal row (16 cal bike) 20 kettlebell snatch (16/24) 10 strict toes to bar C: 7 minute abs
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