Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then work on C & J and Snatch skills for 15 minutes. Work Capacity: “IsaGrace” Complete 30x snatch for time (135#/95#) Rest 5 minutes Complete 30x clean and jerk for time (135#/95#) Stamina: 4 rounds, not timed: 10x very slow push-up (exhale down, inhale up, […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Various Sand Bag Drills for 15 minutes. Work Capacity: With a partner, complete the following… 100m tire flip 100x sledge strikes 100x box jumps on tire 100x push ups with feet elevated on tire *Only 1 person can be working at a time. Other partner is in […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 200m, 10x DB snatch right arm, Run 200m DB snatch left arm. Work Capacity: “Weston”. Complete 5 rounds for time of… Row 1,000m 200m farmers carry (45#/35#) 50m right arm waiter walk (45#/35#) 50m left arm waiter walk (45#/35#) Stamina: AFAP with good form: Buddy carry […]
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Baseline: Pre-SOP, 10 minutes box breathing, ROM Drills, 2x (20 burpees, 200m run, 20 burpees) Strength & Stamina: PST 2:00 max Push-ups Rest 2:00 2:00 max air squats Rest 2:00 2:00 max sit-ups Rest 2:00 Max effort strict pull-ups 1 mile timed run in boots and pants 500m swim (if pool available). If not, then […]
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Baseline: pre SOP and 10 minutes Box Breathing, ROM drills. 10 minutes of Sand Bag drills. Stamina / Durability: with weight vest: 100 burpees, 4 mile run, 100 burpees Strength: with a buddy, 100x Tire flips alternating. If alone do 50 Durability: Warrior Yoga, fuel and hydrate!!
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Baseline: Pre SOP, 10 minutes box breathing, ROM drills, then… 2x (200m run, 10 pull-ups, 10 burpees, 10 V-sit) Strength: Power clean warm up then 5-5-5-5-5, then max push-ups in 2 minutes Stamina / Work Cap: with a weight vest, complete the following AFAP with your team… 2 rounds: Run 1 mile. Row 2,000. Run […]
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Baseline: Pre SOP and 10 minutes box breathing, ROM Drills, then warm up clean & jerk Strength / Work Cap: With a partner do 80 clean & jerk (135/95) alternating lifts. If no buddy then do 40 C&J at same pace as if you had a partner Stamina: Murph – standard is unpartitioned with a […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Strength: Clean Work to 1RM, then EMOM for 10 rounds do 5x Dips Work Capacity: “Clovis”. Complete the following for time… Run 10 miles 150x burpee pull ups *Break up as needed Durability: 30 minute recovery swim or walk. Warrior yoga drills as time allows. Hydrate and […]
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Focus: Working Under Load. Baseline: Pre SOP, Box Breathing, ROM Drills, 20 SBGU’s, 200m run with Sand Bag, 20 Squat Cleans with Sandbag AHAP Work Capacity: With Sand Bag AHAP (Read the ENTIRE WOD to determine AHAP weight) 800m Carry 40 Squats Back Rack 400m Carry 20 Push Ups w/Bag on Back 200m Carry […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Strength: Clean 5×3, then EMOM for 10 rounds of 7x Dips Work Capacity: Complete 4 rounds for time of… Run 400m with sandbag (80#/60#) 10x Sandbag Curtis P’s (80#/60#) Run 400m without sandbag 20x burpee Durability: Max duration plank hold […]
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