Saturday April 22 2017 HERO WOD

Saturday Hero WOD SFC Crabtree was killed in action June 8th, 2006. He was assigned to Co. B, 2nd Bn, 19th Special Forces Group ( Airborne)   Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups   In honor of Army […]

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Friday April 21, 2017 WOD

Friday “WOD” Workout Of The Day 1: AMRAP 6 8 HSPU 6 Hang Power Snatch Rx 105/65   Rest 3 Minutes   2: AMRAP 4 4 HSPU 3 Hang Power Snatch Rx 115/75   Fitness: Choose a weight that allows for quick movement. Sub: Pike press on the floor (NO BOX)  

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Thursday April 20 2017 WOD

Thursday Weightlifting 30 Minute Running Clock Deadlift (3-3-3-2-2-2 (1st Set of 3 Starts at 70% 1Rm)) “Increase load each set” 2-3 Min rest between Sets   (Rest 90sec after last set of 2 – then Max Reps at 85% of last set of 2) THEN Deadlift (Max Set at 85% of Last 2 Rep Lift) […]

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Wednesday April 19 2017 WOD

Wednesday “WOD” Workout Of The Day RUNNING CLOCK: 35 Minutes Part 1 1-Mile Run (Time) Max Effort 1-Mile Run   REST 10 MINUTES   THEN Part 2 “7-10” Minutes Stimulus: Shoot for 60-90 Sec Per round   6 RFT Row Rx 12/10 Cal – Fitness 10/8 6 Burpee Box Jump Over Rx 24/20

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