By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
Okay, so not a girls wod week, but a named wod week… Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. “Erin” Benchmark WOD 5 RFT 15… Read more »
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »
Now that winter has left, let’s go sledding. Partner WOD 5RFT 150m Sled Pull (90/60) 4 Rope Climbs Then 10x :10/:05 Hardstyle Planks “Do not take life too seriously. You will never get out of it alive.”… Read more »
“I want to ride my bicycle, I want to ride it where I like”… “Get on your bike and ride” Is it stuck in your head? Good, let’s go! 5 RFT 10/7 Cal Bike 10 Burpees 10/7 Cal Bike… Read more »
Miles throwing in some running while helping move last week. Partner “Kelly” 5 RFT 400m Run 30 Box Jump (24/20) 30 WB (20/14) *Run/Row together *Break up remaining how you want “Hardships often prepare ordinary people for an… Read more »
Austin chosing to do the whole WOD outside. 5RFT 200m Run 10 Ring Dips Then: 3×10 ea SA ring rows “What lies behind us and what lies before us are tiny matters compared to what lies within us.”… Read more »
Justin working through the deadlifts last week to get to the HSPU. 5 RFT 10 Burpee plate Slams (45/25) 400m Run Buy out: 10x :10/:05 Planks “When someone tells me ‘no,’ it doesn’t mean I can’t do it,… Read more »
So much pulling in one place… 5RFT 250m Row/ 200m Run 10 Pull ups 250m Row/ 200m Run 10 T2B Then Skill Work “The more difficult the victory, the greater the happiness in winning.” – Pele
A ridiculous amount of pulling in one picture. **Reminder PRC information meeting Saturday morning. Check Athlete’s Portal for more information. ** 5RFT 30 DUs 9 Thrusters (115/80) 15 Pull ups “When you’ve got something to prove, there’s nothing greater… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!