Hero WOD: You can partner this wod or go at it alone, in all your efforts, please honor Daniel. “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups “With heavy hearts we dedicate this workout to Army Sgt...Read More

As many double unders as possible in 2 minutes, rest 2 min then: 3 rounds of: 15 Kettlebell Swings (53/35) 15 Toes to Bar 15 Hang Power Cleans (95/65) 15 Should to Overhead 15 Calorie Row 1 Minute RestRead More

10 x 200 meter runs (negative splits) 2 minute rest We will actually start on the 100m marker outside, run to the 200m mark and back. It will be hard for me to keep track of everyones times and splits so if you have a stop watch, bring it so you can track yourself. The...Read More

Press APRE Using 70% of your 1RM, complete the following sets/reps: Set 1. 12@50% Set 2. 10@75% Set 3. reps to failure Set 4. adjusted reps to failure. Then: ROM WODRead More

Use same weight for lunges and death march. Use the death march to determine that weight. Work in Chinese planks with a partner. DBL Front Rack Reverse Lunges x 16 (steps) Rest 60s Death March x 20 steps Rest 60s Side plank raise x 10/side Rest 60s Chinese Plank (face up) x 30s (use boxes) Rest...Read More

Complete as many rounds as possible in 30 min, of: 30 Mountain Climbers 20 Russian Twists (35/24) 10 Back Squats (95/65) 5 – 7 Ring pull ups (scale to inverted rows)  Read More

“Jack” Complete as many rounds as possible in 20 minutes of: Push press x 10 reps 115/85 pound KB Swings x 10 53/35 pound Box jumps x 10 24 /20″ box 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,...Read More

In teams of 2 26 Minute AMRAP Partner A rows 500 M, Partner B does AMRAP Thrusters (95/65) until A completes row. Switch and repeat. Partner A rows 500 M, Partner B does AMRAP Pull Ups (scale to ring rows) until A finishes. Switch and repeat. Partner A rows 500 M, Partner B does AMRAP Deadlifts...Read More

We’ve been working the skill in the warm up all week, so let’s take the movement to the barbell now. Every 2 minutes, complete the following complex: Snatch Grip Push Press Overhead Squat Snatch Balance We will continue to increase in weight as form allows.Read More

Gymnastic Strength & Skill Work 1. Handstand push ups x 5-7 (I will allow kipping but you must be able to kip from a non elevated surface.) rest 60 seconds 2. Pistols x 8-10 per leg rest 60 seconds 3. Strict straight Leg raises x 8-10 rest 60 seconds 4. Hollow hold x 20 seconds...Read More