WOD

WOD for 8.8.18Workout Of The DayPower Snatch (E2MOM x 2 Reps building to a 2RM)Metcon (Time)"The Spealler Special" 5 Rounds For Time 15 Toes To Bar 12 Box Step Overs 9 Power Snatch Rx + = 55/35 lb Dumbbells over a 24/20" Box, 135/95 lbs for snatch Rx =...

WOD for 8.7.18Workout Of The DayThe workouts below are part of the Air Forces Physical Abilities Stamina Test (PAST). It's the test that determines if you an Airmen is fit enough to attempt to qualify for Special Forces training. You can see if you qualify...

WOD for 8.6.18Workout Of The DayStimulusThe stimulus (intensity) of this workout should be 18-20 minute workout including the rest. It should be all out max effort work every time . •On the bike if you are not done by the 10:00 mark scale the work...

08/04/2018Three Wise Men (AMRAP - Reps)Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatch (135/95 lb) (95/65) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95 lb)(95/65) 20 Pull-Ups Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball...

WOD for 8.1.18Workout Of The DayMetcon (Time)"La Poupe Deck" 5 Rounds For Time 15/10 Calorie Assault Bike 12 Box Jumps 9 Front Rack Lunges -Rest 1 Minutes Between Rounds- Rx+ = 155/105 lbs Rx = 135/95 lbs Fx = 95/65 lbsThe name of this workout is a tribute to the 5:30 AM class...