U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson… Read more »
saturday morning wod
Throw back to Franny running up the rope. Sat Partner WOD For Time 3k m Row 6mile AAB 12 Rope Climbs *teams of 3, 2 people working at a time. Optional Buy Out “Gripped” “Only I can… Read more »
The weights won’t lift themselves. Partner WOD AMRAP 20 10 Power Cleans (185/130) 30m Sled Pull (205/160) *IGYG Format “Not the glittering weapon fights the fight, but rather the hero’s heart.” – Unknown
Chris getting out for a little sledding time… Partner WOD For Time 1 mile Sled Drag (180/130) *Alt til done “Enjoy the little things, for one day you may look back and realize they were the big things.”-… Read more »
Nothing like having your other half volunteer you for a bingo square… For Time Partner WOD 3 Mile Bike 30 Power Cleans (135/95) 30 T2B 30 Power Snatch (135/95) 3 Mile Bike “Never say never, because limits, like… 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!