Wednesday, November 13, 2019

“Nikoleta” by DB
3min AMRAP:
– RUN or ROW 400m
-Max Reps Ring Muscle-Ups MRX Max Ring Dips
Rest 30sec
3min AMRAP:
– ROW or RUN 400m (opposite of last)
-Max Reps Bar Muscle-Ups MRX Max Bar Dips
Rest 1min
2min AMRAP:
– RUN or ROW 200m
-Max Reps C2B Pull-Ups
Rest 1:30sec
2min AMRAP:
– ROW or RUN 200m (opposite of last)
-Max Reps Pull-Ups
Rest 2min
4min AMRAP:
– RUN 200m & ROW 200m
-Max Reps Burpee Pull-Ups

Compare to November 20, 2018.

Monday, November 11, 2019

Photo Credit: Chrissy Harrison
Heroes Veteran’s Day Challenge by DB
For Time: 
Army “JOSH” For Time:
-21 OHS 95/65
-15 OHS MRX 75/55
-9 OHS
-42 Pull-ups
-30 Pull-ups
-18 Pull-ups
Navy “JT”
21-15-9 Reps:
– Ring Dips MRX Bar Dips
– Push-Ups
Air Force “DT”
5 Rounds:
-12 Deadlifts 155/105lbs MRX 125/85
-9 Hang Power Cleans
-6 Push Jerks
Marines “HANSEN” 5 Rounds:
-30 KetlleBell Swings 32/24kgs MRX 24/16
-30 Burpees (1″ jump clap hands over head)
-30 WallBall Sit-Ups
**Athletes can pick which HERO WOD to complete based on service, family, honor etc. or can pick 1-2 or try and complete all in 40min AMRAP fashion!**

Saturday, November 9, 2019

“The Mighty Marines XXXX” by DB
4 RFT: 
-10 Strict Pull-Ups MRX Pull-ups
-Row 250m
-15 Push-ups
-100m Ammo Can Carry (KB/DB) 24/16kgs RX+32/24 MRX 20/12
-1 Rope Climb 15′ MRX 10′
-20 WallBall Sit-Ups 20/14lbs MRX 14/10
-25 KBS
-Run 400m
*Tough Cap, Fight Hard! Semper Fi*

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