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,...
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...
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...
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...
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...
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...
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...
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...
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...
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...