SKILL: Rope Climb Technique (TIP: WEAR KNEE-HIGH SOCKS) Progressions: -foot hook -from a box -without a box -how to go up x2 -how to come down WOD: for time 5-4-3-2-1 Rope climb, 15ft * 10-8-6-4-2 Snatch (power or squat) Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 *Rope climb...
STRENGTH: Every 2 min x 5 sets 3 Tempo Strict press 0:0:3:2 @50-60% (3 sec negative with a 2 sec pause/reset at the front rack) WOD: 3 rds for time 500m row 25 Hand-release push-ups 50 DUs PEEK into the...
STRENGTH: Every 2.5 min x 5 sets Back squat complex: 1 tempo*, 2 (1.25) squat, 2 regular *tempo: 3 sec neg, 3 sec hold at bottom (3:3:0) →start at ~45% and increase as desired (no...
Hero WOD: “Blake” 4 rounds for time: 100ft Plate overhead walking lunges (45/25) 30 Box jumps (24/20") 20 Wall balls (20/14#) 10 Handstand Push-ups *30 min cap* "U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville,...
Strength: Every 2 min for 5 sets 3 reps Tempo Deadlifts @ 50-60% 3 sec up, 3 sec hold, 3 sec down, tap floor and repeat (3:3:3:0) WOD: 10-1 Chest-to-bar pull-ups Clean and Jerks Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 PEEK...
JUNETEENTH WOD: 65 sec moment of silence Then, 6 rounds for time 400m weighted run 19 Single Arm DB Hang Squat Cleans 18 Single Arm Devils Press 65 Russian Twists ***Single DB Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 40 min cap PEEK...
Strength: 5 sets of 5-10 Ring Dips Rest 90s after each set (add weight if necessary) Scale: -Banded -Negatives -Bench dips (video) WOD: 12 min AMRAP 12/10 Cal Row 36 Single Arm DB Shoulder-to-overhead Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
Strength: 8-10 min to work up to 85 % then, Every 2.5 min for 5 sets 3 Back Squats @ 85% WOD: 5 rounds for quality -5 Tempo Ring Rows (3 sec negative, pull low down...
Hero WOD: “Morrison” 50-40-30-20-10 Wall Balls (20/14#) Box Jump (24/20") Kettlebell Swing (53/35) "U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion,...
Strength: Every 2.5 min for 5 sets 3 Deadlifts -start at 80% and build from there as desired WOD: 8 min AMRep Buy-in: 50/40 cal Bike In remaining time, max reps toes-to-bar PEEK into the WEEK...