Hero WOD: U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, […]
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Baseline: Pre-SOP and box breathing, ROM drills then, 2 rounds: 200m run, 25m Bear Crawl, 25m Crab Walk. Work Capacity: Complete 500 Burpees for time: *Every 10 min. Complete a 400m Run. Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Work Capacity: For Max Distance/ Reps: 30 min. Max Distance Row 30 min. Max Distance Run 30 min. Max Burpees Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 200m run, 15-10-5: Barbell Thruster, Burpee. Work Capacity: “SPEHAR” For time: 100x Thruster (135) 100x Chest to Bar Pull up 6 Mile run Durability:Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Saturday Baseline: Pre-SOP and box breathing, ROM drills then, Rpw 500m, Foam roll, calf & IT band focus. Work Capacity: Complete for time with a swim buddy: 2 mile swim 8 mile run 13 mile ruck 10 rounds: 5x Dead hang Pull up 10x Push up 15x Air Squat Durability: Kokoro yoga or Active Stretch. […]
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Baseline: Pre-SOP and box breathing, ROM drills then 5 min. Double under – every time you break or mess up = 5x Burpees Work Capacity: 90 min. AMRAP: 200m Farmer Carry (55/35) 100m Walking lunge 5x Wall Walks 400m Run with Sandbag (40/30) Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 2 rounds: 200m run, 10x Burpees. Work Capacity: For time and reps: 10 mile run, right into.. 20 min. AMRAP of Burpees. Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Work Capacity: For time: 3 mile run with Sandbag on back (40lb) 30 Rounds: 5x Pull up 10x Push up 15x Air Squat 3 mile run (no sandbag) Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up. Work Capacity: 5 Rounds for time: 1k row 1k Ruck (40lb) 1k Run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up. Work Capacity: For time: 2 mile run 100x Pull up 100x Box Jump 100x Push up 100x Wall Ball 100x Burpees 2 mile run Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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