Month: June 2019

Friday – 190628

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, …

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Thursday – 190627

SWOD 20 minutes to establish a 1RM Bench Press WOD Every minute on the minute for 9 minutes, for total reps: Minute 1 – DB Thrusters (35’s/20’s) Minute 2 – Alternating DB Snatches (35/20) Minute 3 – Pull Ups

Wednesday – 190626

SWOD Every 2 minutes for 20 minutes (10 sets), complete: 50m Sprint, walk back to start WOD 50-40-30-20-10 for time (13 min cap): Double Unders* Abmat Sit Ups *Everytime you stop or miss = 3 Burpees

Tuesday – 190625

SWOD 20 minutes to establish a 1RM Back Squat WOD Complete as many rounds and reps as possible in 14 minutes of: 14 KB Swings (55/35) 14 Cals on Bike or Rower (whatever is available) 14 Wall Ball Shots (20/14) 14 Burpees

Monday – 190624

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 3 Front Squats + 1 Jerk – increase load as possible WOD 5 rounds for time of (12 min cap): 15 Ring Dips 5-4-3-2-1 Squat Cleans (225/155)

Saturday – 190622

WOD Teams of 2 complete the following for time: 2000m Row w/ KB Farmer Carry (70’s/55’s) 200 Double Unders 75 KB Swings (70/55) 15 Rope Climbs 75 KB Swings (70/55) 200 Double Unders 2000m Row w/ KB Farmer Carry (70’s/55’s) Note: For the Farmer Carries – one partner holds while the other rows, must switch when put …

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Friday – 190621

SWOD 3 sets of: Overhead Press x 5 reps @ 60% Single-arm Ring Row x 10 reps/side Shoulder Taps x 30 reps WOD 5 rounds for time of (15 min cap): Run 200m 30 Wall Ball Shots (20/14)