Hero WOD: "Badger" 3 rounds for time 30 Squat Cleans 30 Pull-ups 800m run Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 LNT: Double DB squat cleans (Lv3: 35/25) "In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007."- beyondthewhiteboard.com PEEK into the WEEK...
Strength: Wendler -week 2, cycle 2 Deadlift (all % are based off 90% of 1 RM) 70% + 10# x 3 80% + 10# x 3 90% + 10# x max reps WOD: 13 min AMRAP 13 Sumo Deadlift High-Pull 13/11 Cal Row 13 Shoulder-to-Overhead Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
STRENGTH: 20 min to find 1 Rep Max Bench Press Partner WOD: For time 80 Assault bike Cal 90 Wall Balls, (20/14) 100 Sit-ups -Share work as desired -Only one person works at a time. *18 min cap* PEEK into the WEEK...
STRENGTH: Back squat Wendler week 2, cycle 2 70% + 10# x 3 80% + 10# x 3 90% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 2 rounds, each for time 750m Run 50m Walking Lunges 2 min rest between rounds Lv3: 40/20# vest (Bring your own weight vest...
Skill: Ring MU drills (10 min) -Ring drops -Transitions -Swings Strength: EMOM 10 Ring MU x 1-5 each min Or 10 min AMRAP for quality 10-15 sec Ring support hold 5 Ring rows 10-15 GHD sit-ups WOD: 10 min AMRAP 28 Unbroken DU 7 Double DB Devils Press Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
Front Rack Mobility: VIDEO Skill/Warm-up A. EMOM 5 Clean high pull + hang power clean @ 50-60% B. EMOM 5 Power Clean + hang power clean @ 60-70% C. EMOM 5 1 Power Clean @ 70%+ WOD: 15 min to find a 1 rep max Power Clean (as many attempts as desired, but no more than 3...
Technique/Skill: Bar receiving drills: -2 sets of 5 tempo push press @ light → 3 sec negative to eyes then drop into the receiving position. Hold the receiving position for 2 sec. WOD: A. Every 2 min for 4 sets Strict Press 5-5-5-5 Start @ 70% and increase if desired Rest 1 min then, B. Every...
WOD: "2021 CrossFit Games Virtual Event 10" 1000m Row 50 Pull-ups 36 Overhead Lunge steps, 95/65 *10 min cap* Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Lite N Tite: use Dbl DBs, 35/25 instead if desired Finisher: 3 sets 10-20 GHD Sit-ups 10-15 Back extensions 100m Sled drag +90-150# (with straps, forward facing)- outside PEEK into the WEEK...
Hero WOD: “Jack” 20 min AMRAP 10 Push Press, 115/85 10 Kettlebell Swing, 53/35 10 Box jumps, 24/20" "Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the...
Strength: Wendler Deadlift Week 1, Cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 30 sec on for max rep/ 30 sec off - 6x 30 sec - Toes 2 Bar 30 sec - Rest 30 sec...