Conditioning: New “Army Combat Fitness Test” 3-Rep Trap-bar Deadlift (5:00 cap) (max load) ~2:00 Rest Standing Power Throw (10#) (max distance) ~3:00 Rest T-Hand-Release Push-ups in 2:00 (max reps) ~3:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) ~4:00 Rest 26:00-28:00 Leg Tug (max reps) ~5:00 Rest 2-mile Run (for time)   For scores and...Read More

  Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible...Read More

  Skill work: Max rep pull-ups in 3 sets 8:00 cap   Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 300m Run 20m Dumbbell goblet lunges (50/35) 15 Abmat butterfly sit-ups 10 Dumbbell snatches (50/35) 5 Ring dips   For score   Flexibility: Right side straddle Left side straddle Middle...Read More

  Strength: Take 8:00 to work up to a heavy/max: 3-rep max Shoulder press   rest 2:00, then… Conditioning: Complete as many rounds and reps as possible in 15:00 of: 250m Row 20 Squats 15 Sit-ups 10 Push-ups 5 Pull-ups   For score   rest 4:00, then… Strength: Take 8:00 to work up to a...Read More

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 25 June 2018   Flexibility/Mobility: Spine Smash Reclined Spinal Twist Hamstring Floss     Post score, max load, and...Read More

  Endurance: “Luck of the drawl” Max calories biked or rowed in 30 minutes   For score *Everyone will draw out of the hat to see whether they will bike or row.   Mobility: Saddle sit Half straddle/both sides Middle straddle Reclined spinal twist     Post results and experiences to commentsRead More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 06 July 2018   Flexibility/Mobility: Spine Smash...Read More

  Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold   For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.   Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More

  Conditioning: Partner WOD “Hang in there partner” Complete as many rounds* and reps as possible in 20 minutes of: 5 Thruster (95/63) 5 Burpees   For score *Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold...Read More

  Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds...Read More