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Warm Up Burgener warm up - Snatch WOD Descend / Ascend 10 - 1 Snatch @ 55% 2 - 20 GHD Hip Extension Cool Down upper back and trap stretches Low Back 4 Stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 30 GHD Sit Ups 30 GHD Raise  Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.  Warm Up
3 Rounds 250 Row 10 Pushups WOD Riley For time: Run 1.5 miles 150 Burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. 35:49m Kevin 36:56w Tara Compare to 7/12/19 Cool Down pigeon pose barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Kettle Bell Swings 10 Box Steps 7/25
Riley For time: Run 1.5 miles 150 Burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. compare to 7/12/19 7/26 Descend / Ascend 10 - 1 Snatch @ 55% 2 - 20 GHD Hip Extension 7/27 Evelyn 8 Rounds 20 Second Max Overhead Squat @ 95# 10 Second Rest 20 Seconds Max Situps 10 Seconds Rest 20 Seconds Max Handstand Pushup 10 Seconds Rest 20 Seconds Max Pullups 10 Seconds Rest compare to 6/22/20 7/28 Alpine 6 Rounds 90 seconds Max Prowler Push @ 1/2 Back Squat 3 Minute Rest 7/29 Death by 2x Floor Wiper @ 65% Bench Press 7/30 "DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang Power Clean, 9 reps 155 pound Push Jerk, 6 reps compare 12/9/18 7/31 Amateur Fight Gone Bad 1 minute Ring Dips 1 minute Ladder Two in Two out - Lateral 1 minute Bench Press @ 55% 1 minute Rest  Warm Up 3 Rounds 10 Russian Twist 10 Air Squats WOD 20 Min AMRAP 20 Wall Balls 20 Land Mines Twist 200 ft Sled Drag @ 1/2 Back Squat Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 10 Wall Balls 5 Burpees 200 Meter Run  Warm Up 3 Rounds 7 PVC Pass Through 7 shoulder press front and back WOD Press Complex 5 Rounds (increasing weight) without setting the bar down each round 1 Shoulder Press 3 Push Press 5 Push Jerk Cool Down tricep stretches upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 15 Calorie Bike 15 Sit Ups  Warm Up 3 Rounds 250 Row 7 Ring Dips 10 Box Steps WOD Angie 100 Pullups 100 Pushups 100 Situps 100 Air Squats Men's: 11:01 Tate Women's: 17:08 Anon compare to 12/7/17 Cool Down banded shoulder stretch foam roller chest stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 2 Rounds 15 GHD Sit Ups 15 Alternating Lunges   Warm Up 3 Rounds 10 Pushups 10 Russian Twist WOD Amateur Fight Gone Bad 5 Rounds 1 minute GHD Raise 1 minute 10’ Bear-crawl 1 minute Kneeling Half Moon @ 25% Snatch 1 minute rest Cool Down 3 rounds of 15 reps reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats Sit Ups Push Ups  Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. WOD Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders compare to 1/5/21 Cool Down 10 minute Glute Hip stretch 10 minute stretches Hamstrings and Hip flexors barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 400 Meter Run |
