WODs

Sunday July 23, 2017


Endurance
Long: 4 over and back
Short: 2 over and back
Cashout:
3 rounds
Cone to Cone Broad Jumps

Friday July 21, 2017


Partner WOD
170718B
50 Push Press 95/65 (Partner holds Handstand)
750m Row (Partner Holds Right Side Plank)
50 Power Cleans 95/65 (Partner Hangs from Bar)
750m Row (Partner Holds Left Side Plank)
50 Thrusters 95/65 (Partner Holds Bottom of Squat)
750m Row (Partner Holds Plank)


Notes:
1. Every time a Plank is dropped during the Row, Partners must switch
2. Break up Barbell work any way, however reps only count when partner is in “hold” position

Thursday July 20, 2017


Strength
Hang Squat Clean 5-4-3-2-1
Hang Squat Clean 5-4-3-2-1
After you are warm, do 5 comfortable reps
+5-10 % more weight each round


1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
For Time
Air Fran
21-15-9
Thrusters w/PVC
Pull-ups (scale: Jumping Pull-ups)


Wednesday July 19, 2017


For Time
170719
100-80-60-40-20 DU
10-20-30-40-50 Sit-ups
*5 Burpees at the top of every minute


Monday July 17, 2017


For Time
Badger
3RFT
30 Squat cleans 95/65
30 Pull-ups
800m Run


Notes:
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

Sunday July 16, 2017


Endurance
Long: approx 8-10 miles
Short: approx 4 miles
http://www.dcr.virginia.gov/state-parks/document/data/trail-guide-firstlanding.pdf

Friday July 14, 2017


For Time
170714
3 Rounds for Time
20 KB Snatch 53/35
20 Goblet Alternating Side Lunges 53/35
400m Farmer Carry 53/35


Notes:
1. Use one kettlebell for each movement – even farmer carry (newer athletes may use a Dumbbell)
2. 10 snatches each arm (alternating not required)