by rmartinez | Nov 15, 2020 | WOD Archive, workout of the day
A. Not for time 12 sets of 3 position power clean @ 30-40% (high hang, hang, from the flor) Part B: Every 4 minutes for 24 minutes 1 minute side plank (switch sides every round) 20 kettlebell swings (green/yellow) 10 power cleans, medium 55% C. 7 minute...
by rmartinez | Nov 14, 2020 | WOD Archive, workout of the day
“Riley” For Time1.5 mile Run150 Burpees1.5 mile RunWear a Weight Vest (20/14 lb) Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family...
by rmartinez | Nov 13, 2020 | WOD Archive, workout of the day
Part A: Every 2 minutes for 8 minutes 4 squat cleans, heavy 85% rest until 12 minutes, then every 2 minutes for 8 minutes 4 deadlifts, heavy 80% Part B: 12 minute amrap 5 push ups 20 mountain climbers 30 single unders C. 7 minute...
by rmartinez | Nov 12, 2020 | WOD Archive, workout of the day
A. 32 minute amrap 2 power snatches, heavy 80% 4 strict pull ups 8 front squats with snatch weight 16 deadlifts with snatch weight 400m run (450m ski erg, 500m row, 1200m bike) B. 7 minute abs
by rmartinez | Nov 11, 2020 | WOD Archive, workout of the day
Part A: every 90 seconds for 7.5 minutes 10 single arm dumbbell/kettlebell strict press (5 each arm), heavy then test your 1 rep max back squat or 8 sets of 2 reps of back squat 85-90% Part B: 4 rounds for time, 10 minute cap 12 ring push ups 12 toe to bars C. 7 minute...
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