Archive wod’s

Monday 7/16/18

Mobility: Ankles, Glutes Skill: 3 sets of each Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps Station 3 – Hanging Med-Ball Knee Raises x 10 reps Strength: None Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups …

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Tuesday 7/17/18

Mobility: Hamstrings, Lower Back Skill: None Strength:  Metcon:   Optional Core: 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 Reverse Crunches 10 Pushups

Friday 7/20/18

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated …

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Sunday 7/22/18

Mobility: Shoulders Skill: Three sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength: None Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

Monday 7/23/18

Mobility: Glutes and Hamstrings Skill: None Strength:  Metcon:   Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend …

Monday 7/23/18Read More »

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