Thursday, September 20, 2018

Front Squats, Double Unders

For time
10 Front Squats 185/135
50 double Unders
8 Front Squats 185/135
40 double Unders
6 Front Squats 185/135
30 double Unders
4 Front Squats 185/135
20 Double Unders
2 Front Squats 185/135
10 Double Unders

Post time to comments. Compare to 10/16/14 and 9/22/16.

Elbows up in the front squat with Denise Thomas - [video]

Wednesday, September 19, 2018

“Have It Your Way”

5 rounds for time of:
200M Run
15 Chest-to-Bar Pullups
15 Ring Push-ups

You may do 15 ring pushups then 15 C2B pullups if you prefer that order. All 15 reps of one movement must be completed before starting the next movement. Post time to comments. Compare to 2/28/12, 8/2/12, 11/1/12, and 11/20/13. Compare to 2/28/128/2/1211/1/1211/20/1310/15/14, and 9/21/16

Tuesday, September 18, 2018

Air Force


Welcome home Terrence!
For time
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Full range of motion (ROM) on all skills!

Post time to comments. Compare to 6/24/1310/13/142/16/159/19/162/6/17, 6/23/17, 1/24/18, and 6/25/18..

Squeezing the hips in the thruster with Margaux Alvarez - [video]

SCALED WOD:
Big Dawgs - Rx
Pack - 75/55, 3 burpeest
Pups - 45/35, 1 burpee, 15 reps each movement
Buttercups - pvc-15#, 1 burpee, 10 reps each movement 

Monday, September 17, 2018

2 Options

For total WB reps
00:00 - run 1 mile, ME WB
10:00 - run 800M, ME WB
15:00 - run 400M, ME WB
18:00 - run 200M, ME WB
20:00 - row 250M, ME WB
22:00 - row 500M, ME WB
25:00 - row 1000M, ME WB
30:00 - row 2000M, ME WB
40:00 - end of the WOD!


Athletes have 10 minutes to run 1 mile and complete as many WB as possible before starting the 800M run. At 10:00, athletes run 800M and complete as many WB as possible. At 20:00 athletes will get on the rower and row/WB in the same fashion.
Athletes have 2 options in this WOD:
1 - choose where you want to start. Athletes may do the WOD as written or row first (2000,1000,500,250) then run (200,400,800,1mile).
2 - choose how long to workout. If athletes would like to stop at the 20:00 mark, they may. In this case, they would either run (1mile,800,400,200) or row (2000,1000,500,250).


Post total WB to comments. Compare to 9/11/14 and 5/19/16

Sunday, September 16, 2018

Saturday, September 15, 2018

Friday, September 14, 2018

FOOTBALL FRIDAY - HPS, Triple Broad Jump

Complete 6 rounds:

Max reps Hang Power Snatch, 135/95
Max distance triple broad jump

*Rest as needed between efforts.

Score is total reps plus total distance. Post score to comments. Compare to 9/26/14, 9/9/16, and 9/29/17.

"Show me the armpits" with Coach Burgener - [video]