Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups 2 rounds for time Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019 Post results and experiences to commentsRead More
Endurance: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More
Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push...Read More
Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More
Conditioning: 400m Run 3 Rope climbs (15′) 15 Snatch (115/73) 400m Run 2 Rope climbs 12 Snatch 400m Run 1 Rope climb 9 Snatch For Time Core Accessory Work: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 Sec hollow hold 1 min rest 5 Rounds for quality of work Post...Read More
This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020. Johnson was a member of the Tulsa Police Department for 15 years. Prior to his passing,...Read More
