08.31.2024

‘Magnificent 1.5 Mile’ - with a partner
For Time:
- 800m Run together
- 40 DB Box Step-Ups 50/35  35/20
- 30 TTB or hanging knee raises
- 800m Run together
- 30 DB Box Step-Ups 50/35  35/20
- 20 C2B or pull ups or ring rows
- 800m Run together
- 20 DB Box Step-Ups 50/35  35/20
- 10 BMU or C2B pull ups or pull ups

dual DBs

08.30.2024

Strict handstand push ups skills
1. seated plate presses overhead- get the head through- lock out arms
2. wall facing handstand hold  x 20 seconds- press through the arms
3. back to wall handstand hold
4. wall facing handstand push up- to an abmat

Mobility for deadlifts 
1. 5 downdog to tall plank 
2. 10 each direction leg swings (forward/backward, side to side) 
3. 5 each side knee hug to chest out to a Cossack squat
 
 
WOD
"Fight NIght"
Every 5:00 x 5 sets
6 shuttle runs (each run=25 feet)
12 alternating DB snatch 50/35  35/20
15/12 cals row
10 deadlifts 185/125  155/105   135/95

08.29.2024

 Strength- super set 3 sets
A. Barbell sumo deadlifts x 8 reps @ RPE 6-7/10
B. RFESS x 12/side, 10/side, 8/side -add weight each set
C. Turkish sit ups x 12/side, 10/side, 8/side- add weight each set

WOD
"Saucy"
For Time
20 cals on machine of choice
2 sandbag cleans 150/100/70
15 cals
4 sandbag cleans
10 cals
6 sandbag cleans
5 cals
8 sandbag cleans
 
 
 
 
Shoulder Finisher
 
https://www.instagram.com/p/C-s03BEIWNw/
Grab a light plate & go for unbroken rounds

2-3 ROUNDS
10 Plate front raises
20 Plate Steering Wheels (10 per side)
20 Plate around the world (10 per side)
Rest 2min in-between rounds

08.28.2024

Badger Honor Flight WOD
Today is the day to honor the men and women who give up the easy life to fight for our country.  They came home from the war to receive no special treatment and most times resentment.  The Honor Flights are for us to serve those who have served for us.  As the men and women finish their flight home, they will receive cards and notes from family, friends, community, and strangers thanking them for their service.  After you finish the hero wod, I ask that you write a note to a Veteran thanking them for their service to this country.  You have done the dirty work so that the other 90% of us can live safe and free.

Hero WOD Blake


4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
 

Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

08.27.2024

EMOM 8:00
min 1- 1 hang squat snatch @ 70%
min 2- 3 power clean and jerks at 70% snatch load

WOD
"Spicy"
 3 rounds for time
Run 300m 
rest 30 seconds
10 burpees AFAP
rest 30 seconds
 
Complete 8:00 of time working on the Tangletown Classic Complex
1 power snatch + 1 hang squat snatch

08.26.2024

Strength
Front Squats
warm up
3 reps @70%
2 reps @80%
1 rep@ 85%
1 rep @88-90%
every 2:00 x 4 sets
1 front squat @ 90+%
 
"Magic"
20:00 EMOM
min 1- 3 wall walks or 6 HSPU
min 2- 50 DUs or 75 singles
min 3- 15 TTB
min 4- 200m run
min 5- rest

08.24.2024

WOD
"Multipurpose"
with a partner
30:00 time cap
For Time
150 cals row
120 burpee over the bar
90 front squats 135/95  115/75  95/65
60 push jerks 135/95  115/75  95/65
30 bar muscle ups