Archive wod’s

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 »

Tuesday 7/10/18

Mobility: Ankles Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 L-Sit hold for 45 sec Tempo Push-Ups x Max Reps @ 1111 Strength: NOne Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

Thursday 7/26/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor) 40 situps 20 hollow rocks 10 plank pushups position and lower slowly w/ 1 leg off the …

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