WOD

Thursday November 14

Thursday November 14

AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups*  (Deficit of 2", 4" or 6") 40 Sit-ups 20 Box Jumps (30/24) Barbell Topic: Full movement: Snatch Techniques and Drills Complex 1: SGDL + Snatch Pull + Hang Muscle Snatch Complex 2: Snatch Pull + Hang Power...

Wednesday November 13

Wednesday November 13

STRENGTH 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground. BENCHMARK WORKOUT  "JACKIE" FOR TIME  1000m Row 50 Thrusters (45/35)|(35/15) 30 Pull-ups COOL DOWN FOR RECOVERY 3:00 Foam Rolling Upper Back 3:00 Foam Rolling...

Tuesday November 12

Tuesday November 12

EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. WORKOUT 3 SETS 35/25 Cal Bike 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t Sets

Sunday Nov 10 to Monday Nov 11

Sunday Nov 10 to Monday Nov 11

https://impact.navysealfoundation.org/event/teamwork-2019/e243925 *SCALE as needed, sub sled pulls for rope climbs, utilize Assault runners for night running, eat, rest, hydrate!!! Sunday November 10th 12pm Three Wise Men "Jeremy" - AMRAP 4 5 Hang Squat Snatches...

Saturday October 9

Saturday October 9

PARTNER STRENGTH 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. PARTNER WORKOUT IN TEAMS OF 2... 10 ROUNDS FOR TIME 3 Up-Downs 5 Power Snatch (115/75)|(75/55) 7...

Thursday November 7

Thursday November 7

RECOVERY WORKOUT EMOM x 24 MINUTES MIN 1 - Row for Cals MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15) MIN 3 - Hollow, Superman, or Plank Hold MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)* MIN 5 - Slam Ball or Plate Ground to OH (30/20)|(20/10) MIN...

Wednesday November 6

Wednesday November 6

PARTNER WORKOUT IN TEAMS OF 4... Each Partner starts on different stations and rotate during the rest. AMRAP x 4 MINUTES Double KB or DB Deadlift (Athlete Choice, AHAP) * Every time you break 3 Burpees -Rest 1:00- AMRAP x 4 MINUTES Rope Climbs or Strict Pull-Up *...

Monday November 4th, 2019

Monday November 4th, 2019

*Don't Forge to Vote on Tuesday!!!! Course Correction For time: 22-20-18-16-14 Push Press (40/30)|(30/20) Back Rack Reverse Lunge *200m Run after every full round.

Saturday November 2

Saturday November 2

Teams of 2 5:00 STATIONS 1:00 Rest b/t Stations STATION 1AMMetersAP Row STATION 2 AMRAP 20 Double Unders 10 DB Push Press 50/35, 35/20 *teammates alt full rounds STATION 3 AMCaloriesAP Bike STATION 4 AMRAP 10 burpees and 10 DB Deadlift 50/35, 35/20 *teammates alt full...