WOD – August 17, 2019

Today’s workout will be done in teams of 2 or 3!

Work Out of the Day


Max Effort Toes to Bar

then,

Team “Manion”

In teams of 2,
7 rounds for time of:
400m run
29 back squats, 135/95lbs

Post time to beyond the whiteboard.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Post load and time to beyond the whiteboard.

WOD – August 14, 2019

Work Out of the Day


“Stacked Deck”

3 rounds for time 0f:
7 hang squat cleans, 165/110lb
7 burpee box jumps, 24/20″

rest 3 minutes

4 rounds for time of:
9 front squats, 165/110lb
9 lateral bar burpees

rest 3 minutes

5 rounds for time of:
11 deadlifts, 165/110lb
11 box jumps, 24/20″

Post time to beyond the whiteboard.

WOD – August 13, 2019

Work Out of the Day


100m handstand walk for time

then,

“Quickstand”

3 rounds for max reps of –
In 2 minutes:
400m run
max rep handstand pushups
rest 1 minute
In 2 minutes:
500/400m row
max rep handstand pushups
rest 1 minute
In 2 minutes:
100 double unders
max rep handstand pushups
rest 1 minute

Post time and reps completed to beyond the whiteboard.

WOD – August 12, 2019

Work Out of the Day


Front Squat 3-3-3-3-3

then,

“12 Pack”

As many rounds as possible in 12 minutes of:
12 grasshoppers
12 db snatch, 50/35lb
12 db squats, 50/35lb
12 toes to bar

Post loads and time to beyond the whiteboard.  

WOD – August 10, 2019

Work Out of the Day


“Triple Option”

In teams of 3, 
as many rounds as possible in 7 minutes of:
30 x 40ft sled push, 110/90lb
30 x 40 ft sled push, 155/115lb
max rep x 40ft sled push, 200/140lb

Rest 3 minutes, then

In teams of 3, 
as many rounds as possible in 7 minutes of:
40 bench press, 135/85lb
40 bench press, 155/105lb
max rep bench press, 185/125lb

Rest 3 minutes, then

In teams of 3, 
as many rounds as possible in 7 minutes of:
50 deadlifts, 185/125lb
50 deadlifts, 225/155lb
max rep deadlifts, 275/185lb

Post reps for each movement and total reps to beyond the whiteboard.  

WOD – August 9, 2019

Work Out of the Day


“31 Heroes”

In teams of 2, as many rounds as possible in 31 minutes of:

8 thrusters, 155/105lbs

6 rope climbs

11 box jumps, 30/24″

*400m run with sandbag, 45/25lb

One athlete runs with sandbag while the other works through movements.  When they get back they pick up where their teammate left off.


The 31Heroes WOD, the title event of The 31Heroes Project, was born out of the tragedy of August 6, 2011 when a Chinook helicopter was lost in Wardack province, Afghanistan. The Chinook helicopter was carrying 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Air crewmen, three Air Force Special Tactics Operators, and one Military Working Dog. These men made the ultimate sacrifice for our country and freedom. This workout is a way that we can offer some of our sweat and tears to honor their memories and continue to remind the families that we have not forgotten the service of their loved ones.

 

 

WOD – August 8, 2019

Work Out of the Day


1 minute max rep double unders

then 

2 minutes max rep situps

then,

“Dumbbell Annie”

50-40-30-20-10 reps for time of:
Alternating dumbbell snatch, 50/35lb
double unders
situps

Post reps and time to beyond the whiteboard.  

 

WOD – August 7, 2019

Work Out of the Day


2 Minute Bike for Max Calories

then,

“Spin Cycle”

5 rounds for time of:
10/8 calorie bike
10 chest to bar pullups
10 squat cleans, 135/95lb
Rest 3 minutes

Post times to beyond the whiteboard.