Warm up:
Cardio
Dynamic movements
Barbell Warm up
 

Skill/Strength:
Every 90 seconds for 6 rounds (9minutes)
1+1 Power Clean + Hang Squat Clean
 

WOD: 5 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Rx: (135/95)
Scaled: 60% of complex
Sport: (155/105)
 

Mobil...

Warm Up:

Cardio

Dynamic warm up

Barbell warmup

20min AMRAP:

RX:

5 Shoulder to Overhead (135/95)

10 Sit-ups

30 Double Unders

Scaled:

5 DB Shoulder to Overhead

10 Sit-ups

60 Singles

Mobility:

Shoulder Stretches

Down dog/Cobra

Calf Stretch


 

Warm up:
Cardio
Dry Run
 

WOD: 50, 40, 30, 20, 10 Reps for time
Rx:
Wallballs (20/14)
DB Snatch (50/35)
*400M Run After Each Round
Scaled:
Wallballs (20/14)
DB Snatch (50/35)
*400M Run After Each Round
Sport:
Wallballs (20/14)
DB Snatch (50/35)
*400M Run and 25’ HS Walk Aft...


(Compare to 170807, 180620, 190617)
 

Warm up:
Cardio
Barbell Warm up
HP Clean Breakdown
Dry Run
 

WOD: 3 Rounds for time
Rx & Sport:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
Scaled:
50 Air Squats
7 Burpee Over Bar
10 Hang Power Cleans (15RM)
 

Mobility:
T...


 

Warm up:
Cardio
Dynamic Movement
Barbell Warm up
Dry run
 

WOD: 5x3min AMRAPs with 3min Rest
Rx:
300M Row (buy-in)
10 Front Squats (155/105)
Max Burpees Over Bar
Scaled:
250M Row (buy-in)
10 Goblet Squats
Max Burpees
Sport:
AMRAP#1
300M Row (buy-in)
10 Front Squats (155/105...


 

Warm up:
Cardio
Barbell Warm up
Mobility
 

Skill/Strength:
6x3 Power Snatch
 

WOD: EMOMx15 (5 Rounds)
Min 1: 10 Deadlift (60%)
Min 2: 1 Turkish Get-up (on each side)
Min 3: 200M Run
 

Mobility:
Ham Band
Airplane
Pancake


(Compare to 170814, 180625, 190624)
 

Warm up:
Cardio
Barbell Warm up
SC Thruster BD
Dry Run
 

WOD: 3 Rounds for time
Rx:
400M Run
9 Squat Clean Thrusters (135/95)
9 Strict Pull-ups
9 Strict Ring Dips
Scaled:
400M Run
9 Squat Clean Thrusters (75%)
9 Ring Rows
9 Push-ups
Sport...

(9am at Nichols Fields in Hollis then join a "Town Hall” after!)


10 Rounds for time/24min AMRAP
Part A - 400M Run (Timer)
Part B - AMRAP
    20 Jumping Lunges
    10 V-ups
    10 Push-ups


*Switch whenever a 400M Run is completed. Score is time m...


Warm up:
Cardio
Shoulder Progressions
Dry Run
 

WOD: 5 Rounds for time/35min Cut-off
Rx:
1000M Row
20 Strict Press (95/65)
15 Burpees Over Bar
Scaled:
1000M Row
20 Strict Press (95/65)
15 Burpees Over Bar
1000M Row
20 Shoulder to O/H (135/95)
15 Burpees Over Bar
 

Mobility:
S...


(Compare to 190614)
 

Warm up:
Balance Beam Hot Potato
Dynamics
 

WOD:
6 Min AMRAP:
600M Run Buy-in
8 DB Box Step-overs
16 DB Snatch
3 min Rest
4 Min AMRAP:
400M Run Buy-in
4 DB Box Step-overs
8 DB Snatch
3 Min Rest
2 Min AMRAP:
200M Run Buy-in
2 DB Box Step-overs
4 DB Snatch
...


Warm up:
Cardio
Mobility
Barbell Warm up
Dry Run
 

Skill/Strength:
6x3 Pause Front Squats
 

WOD: 3 Rounds for time/12min Cut-off
Rx:
50 Air Squats
10 Thusters (115/75)
7 Burpee Pull-ups
Scaled:
50 Air Squats
10 Dumbbell Thusters
7 Burpees
Sport:
50 Air Squats
10 Thusters (135...


(Compare to 190612)
 

Warm up:
Cardio
Running Breakdown
 

Skill/Strength:
1 mile run for time
 

WOD: 5 Rounds NFT, Starting a round every 3:00
Rx & Sport:
Max Hanging L-Sit
6 Box Jumps (max effort each jump)
Max HS Walk in remaining time. (take as many attempts as you want)
Sc...


(Compare to 170802, 180615, 190611)
 

Warm up:
Cardio
Barbell Warm up
Power Clean Breakdown
 

Skill/Strength:
10 Mins build to Heavy Single Power Clean
 

WOD: 7 Min AMRAP
Rx:
1,2,3,4,5,6… Power Clean (165/115)
30 Double-unders
Scaled:
1,2,3,4,5,6… Power Cleans (70%)
30 Single...

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord i...

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