U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He...Read More
Conditioning Every 3 minutes, for 12 minutes (4 rds): 18/16 Calorie Row + 8 Clean-to-Thrusters (135/95) *Leave at least :60 sec of rest before next round. Try to go UB. Accessory 3 x 25′ Death March (heavy) 50′ Suitcase + Waiter carry (heavy, switch on the turn around) *Rest only :60 sec btwn each mvmnt.Read More
Fitzmaurice… or Fikowski? WU: 500m Odd Object walk (Slam ball, tire, punching bag, sled push taking turns..etc. Creativity needed.) Partner WOD: 400m Run 10 Strict HSPU 20 Box Jumps 400m Run 30 MedBall Sq Cleans 40 WallBall Shots 400m Run Complete one movement, then the partner will complete that same movement. Only one partner can...Read More
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbellsRead More
WU 200 Jumping Jacks as fast as possible 200m Medball run Down&Back Medball bear crawl push Open Comp 20 mins @ medium pace: 30 Calorie Row 25′ Back Rack Carry (Heavy) 100m Backward Jog 200m Frwd Jog Non-Open 20 min AMRAP: 50 KBS 70/50(american) 40 Push-ups 30 Cal Row/bike 20 Reverse Burpees Mobi (super mandatory...Read More
SS Build to 80% Overhead Squat x 1 Then perform one drop set at 70% for max reps. 4 min AMRAP 25 DU 8 Toes-to-Bar *Rest 4 min. 4 min AMRAP 25 DU 8 Wallball ShotsRead More
SS: Build to 80% Split Jerk for 1 rep in 10 minutes using scheme: 8-6-4-2-1 For Time: 400m Run 21 – 15 – 9 Power Snatches (95/65) (Run before each round) Mobi: Couch, pigeon, Hamstring smashRead More
WU: 1 min. Jumping Jacks 10 Cartwheels 10 Handstand Kick-ups 10 Goblet Squats w/ 2 sec pause in bottom 10 Bird dogs ST: Build to 80% Back Squat for 3 Reps. Drop set- 1 x Max Reps (take off 20 to 30 lbs.) (Score the drop set reps and weight to the board) 4 RFT:...Read More
WU: 800m Run Banded mobility Rope Climb practice EMOM 16 (4 rds): Min. 1– Max Rep Rope Climb Min. 2– 14/11 Calorie Row/Bike/Run to Fire hydrant Min. 3– Max TTB in :30 sec Min. 4– REST Accessory: 3 sets- 15 Sit-ups (any chosen difficulty) 10 Walking Lunges (Heavy DB each hand) Read More
