“Breathing is over-rated. But it is necessary.”   Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Friday, 25 May 2018   Mobility/Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post score, max load, and experiences to commentsRead more

  Conditioning: Max meters rowed or biked in 40-minutes Solo or Partner   For total meters   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, skills, and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 6 minutes of: 7 Strict Pull-ups 12/9 Calories Biked   For Total Score   Strength: Back Squats 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%   For quality   Flexibility/Mobility: Barbell Shoulder smash – 1:30/side Barbell Quad Smash – 1:30/side Spinal Twist – 1:30/side     Post score, loads, and experiences to commentsRead more

Saturday class starts at 0830 this week.   New Proposed “Army Combat Fitness Test” 0:00-5:00 3-Rep Deadlift (max load) 5:00-7:00 Rest 7:00-10:00 Standing Power Throw (10) (max distance) 10:00-13:00 Rest 13:00-15:00 Hand-Release Push-ups (max reps) 15:00-18:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) 22:00-26:00 Rest 26:00-28:00 Leg Tug (max reps) 28:00-33:00 Rest 33:00-Finish 2-mile Run (for time)   For Score   Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available. Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts Hand-release Push-ups- Standard HRPU’s Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry...Read more

  Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 2-minutes Partner up, and row 1200m, switching every 200 or 300m.   For Time   Mobility: Hip Capsule – 1:00/side Twisted Cross – 1:00/side Reclined Spinal Twist – 1:00/side   Post load, score, time, and experiencesRead more