Tuesday, 13 August 2019

 

Endurance:

Bike 20 minutes*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups

 

Skill:

Handstand holds*

30 second hold, 1 minute rest

 

5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding

 

 

Post results and experiences to comments

Wednesday, 31 July 2019

 

Conditioning:

Perform 30 seconds on, 30 seconds rest of:

Wall-ball shots (25/20) @ (10/9′)

Calories rowed

D-ball cleans (100/80)

Calories biked

Knees-2-elbows

 

3 rounds* for total reps

*rest 1:00 between rounds

 

Strength:

Option 1:

1-rep max make-up

 

For max load

 

Option 2:

Front Squats

5 @ 65%

3 @ 75%

Max reps @ 85%

 

Flexibility:

Half straddle

Middle straddle

Pike stretch

Butterfly stretch

 

 

Post results and experiences to comments

Friday, 19 July 2019

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Deadlifts

4-4-4-4 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility

Half Straddle

Hip Capsule

Saddle Sit

 

 

Post results and experiences to comments

Saturday, 13 July 2019

 

Conditioning:

New “Army Combat Fitness Test”

3-Rep Trap-bar Deadlift (5:00 cap) (max load)

~2:00 Rest

Standing Power Throw (10#) (max distance)

~3:00 Rest

T-Hand-Release Push-ups in 2:00 (max reps)

~3:00 Rest

18:00-22:00 Sprint, Drag, Carry (for time)

~4:00 Rest

26:00-28:00 Leg Tug (max reps)

~5:00 Rest

2-mile Run (for time)

 

For scores and run time

 

Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available.

Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts

T-Hand-release Push-ups- Index finger can be no further out than the shoulder. Start in the up position. Lower body as one unit. Once chest touches the ground, lift hands from ground, and move them straight out to the side. Bring hands back in, place on ground, and raise body as one unit. No resting on the ground. ONLY authorized rest position is the front lean and rest, aka high plank.

Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry (40#); Leg 5, sprint

Leg Tuck- are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

2-mile run- run 2 miles for time

 

 

Post scores, time, and experiences to comments

Wednesday, 10 July 2019

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Pick any lift and do:

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility

10 Skin-the-Cats

Hip Capsule

 

 

Post results and experiences to comments

Monday, 08 July 2019

 

Skill work:

Max rep pull-ups

in 3 sets

8:00 cap

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

300m Run

20m Dumbbell goblet lunges (50/35)

15 Abmat butterfly sit-ups

10 Dumbbell snatches (50/35)

5 Ring dips

 

For score

 

Flexibility:

Right side straddle

Left side straddle

Middle straddle

Pike sit

 

 

Post results and experiences to comments

Wednesday, 26 June 2019

 

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Shoulder press

 

rest 2:00, then…

Conditioning:

Complete as many rounds and reps as possible in 15:00 of:

250m Row

20 Squats

15 Sit-ups

10 Push-ups

5 Pull-ups

 

For score

 

rest 4:00, then…

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Front squat

 

Mobility:

Couch stretch

Reclined spinal twist

Pike stretch

Overhead distraction

 

 

Post results and experiences to comments

Wednesday, 12 June 2019

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 25 June 2018

 

Flexibility/Mobility:

Spine Smash

Reclined Spinal Twist

Hamstring Floss

 

 

Post score, max load, and experiences to comments

Tuesday, 11 June 2019

 

Endurance:

“Luck of the drawl”

Max calories biked or rowed in 30 minutes

 

For score

*Everyone will draw out of the hat to see whether they will bike or row.

 

Mobility:

Saddle sit

Half straddle/both sides

Middle straddle

Reclined spinal twist

 

 

Post results and experiences to comments

Wednesday, 05 June 2019

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 06 July 2018

 

Flexibility/Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

Glute Smash

 

 

Post results and experiences to comments

Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

Post results and experiences to comments

Saturday, 01 June 2019

 

Conditioning:

Partner WOD

“Hang in there partner”

Complete as many rounds* and reps as possible in 20 minutes of:

5 Thruster (95/63)

5 Burpees

 

For score

*Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold has to be on the bar before the other partner can perform the round.

 

 

Post results and experiences to comments

Tuesday, 28 May 2019

 

Endurance:

200m Sprint

Rest 1 minute

 

8 rounds for total sprint time

 

Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)

 

For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.

 

 

Post results and experiences to comments

Friday, 24 May 2019

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.

 

Conditioning:

Complete as many rounds and reps as possible in 15-minutes of:

10 Goblet Squats (72/53)

20 Speed Skips

10 Army T-Push-ups

20/16 Calories Rowed

 

For Score

 

Strength:

Pause Back Squats (3 sec. pause)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For quality

 

Mobility:

Pick any 3 stretches from the MWOD posters

 

Royal Huddleston Burpee Challenge:

Day 111

 

 

Post load, score, and experiences to comments