“Kinda I Want to 2.0”

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 20/14

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 14/10

In Teams:
Each Member Completes 4 Rounds:
50 Meter Sled Push
150 Meter Medball Carry
300 Meter Run

Weight: 10/6

WOD GUIDANCE & GOALS
The first person in line will push a sled 25m down and 25m back, pick up a medicine ball and run 200m, and then drop the ball and run 400m. As soon as the first person in line returns with the sled, the next person goes. Continue until you complete 5 rounds. Even though you’ll be on a team please post your individual score. Target 20-25 minutes.

Post Time to Comments. Compare Scores HERE.

“Same With”

AMRAP 20
200 Meter Farmer’s Carry
24/20 Calorie Bike

Weight: 53/35

AMRAP 20
200 Meter Farmer’s Carry
20/15 Calorie Bike

Weight: 35/26

AMRAP 20
150 Meter Farmer’s Carry
18/12 Calorie Bike

Weight: 26/18

WOD GUIDANCE & GOALS
Grunt work! With two kbs, farmer’s carry them out 100 meters and back. You may have to pause at the half way mark. Then, bike 24/20 calories, which is around two minutes of work. Try to maintain the same pace throughout the workout. Target 4-5 rounds.

Post Rounds to Comments.

“Operation Red Wing”

1200 Meter Run
Then
16 Rounds
8 Toes to Bar
8 Burpee Box Jump Overs, 20″
Then
47 Goblet Squats

Weight: 70/53

1200 Meter Run
Then
16 Rounds
8 Knee Ups
8 Burpee Box Step Overs, 20″
Then
47 Goblet Squats

Weight: 53/35

800 Meter Run
Then
10 Rounds
8 Leg Lifts
8 Burpee Box Step Ups, 20″
Then
47 Goblet Squats

Weight: 35/26

WOD GUIDANCE & GOALS
Get ready to be mentally and physically challenged for today’s Hero WOD. Run the 1200 meters in around 6 minutes (give or take :30, or scale the distance.) Complete all 16 rounds of the couplet before doing the 47 goblet squats. For the 16 rounds, link the toes to bar as long as possible (:30 or less) and find a steady rhythm on the burpee box jump (or step) overs (:60). The goblet squats are with one kb. Try to complete sets of 10-15 with short breaks between sets. Target 35 minutes.

Operation Red Wings
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army’s 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

– ¾-mile run to commemorate the three out of four SEALs killed on the ground

– 16 rounds to commemorate the 16 service members killed during the rescue attempt

– 8 toes-to-bars to commemorate the eight Night Stalkers

– 8 burpee box jump-overs to commemorate the eight SEALs

– 47 goblet squats for the MH-47 Chinook that was lost

Post Time to Comments.

“Row Intervals”

3 Rounds for Distance
2:00on/2:00 rest
:90on/:90 rest
:60on/2:00 rest

WOD GUIDANCE & GOALS
Equal work to rest means… PUSH YOUR PACE! For the first interval, try to row 350-500 meters. In the second, target 250-450 meters, and in the final minute target 150-300 meters. Record total meters for each round.

Post Distance to Comments.

WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 8-8.5/10 effort for the three sets of six reps, which is more weight than we did last time. Reps 4 through 6 should feel challenging!

Post Weight + Time to Comments. Compare Scores HERE.

“Redbull”

With a buddy
4 Rounds
100 Sit Ups
50 Calorie Row
6 Wall Walks

With a buddy
4 Rounds
100 Sit Ups
40 Calorie Row
6 Modified Wall Walks

With a buddy
4 Rounds
60 Sit Ups
30 Calorie Row
20 Plank Taps

WOD GUIDANCE & GOALS
Partner workout!! Divide the sit ups, calories and wall walks anyway you’d like! Keep the reps fast, and as soon as you slow down, tag your buddy in! We suggest doing fast sets of 25 sit ups, row for :60 at a time, and do one-for-one wall walks. Target 25 minutes. 

Post Time to Comments.

WOD GUIDANCE & GOALS
Oly skills day!! You’ll have 8 opportunities to work on your SQUAT clean. The clean pull focuses on the bar staying close and your arms staying straight. The hang squat clean focuses on explosive power and a fast pull into the bottom of the squat. And the squat clean combines the two movements. Ideally build each set, as long as your form/technique is on point!

Post Weight + Time to Comments.

“Third Stop”

WOD GUIDANCE & GOALS
When you see AMRAP, it’s a great opportunity to try something challenging or new! Choose ONE of the three movements that safely pushes you outside your comfort zone. Run faster/longer, or use a heavier weight on the shoulder to overhead or step ups. When you choose your weight for the barbell movement, make sure you can do at least sets of four reps before having to break the set. Grind away at the db step ups, possibly switching shoulders half way through the set. Target 4 rounds.

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“After the Afterparty”

On the 4 Minute for 40 Minutes
20/15 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee Broad Jumps

Weight: 70/53, 20/14

On the 4 Minute for 40 Minutes
15/12 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee

Weight: 53/35, 14/10

On the 4 Minute for 40 Minutes
12/9 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 In+Outs

Weight: 26/18, 10/6

WOD GUIDANCE & GOALS
Yes, in four minutes you will complete ALL of the movement listed above before the next interval begins. The row should take :60 on the dot (no more) and the farmer’s carry should be done unbroken every round (:30). For as long as possible, keep the wall balls unbroken (:30-:45), and try to complete the burpee broad jumps in :60 or less. That will leave you with :30-:60 of rest before the next round. The first few rounds should feel “good” and then the workout should pick up by rounds 7-10. Have fun!

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“Hymn for the Weekend”

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run

Weight: 50/35, 225/155, 70/53

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run

Weight: 35/20, 165/115, 53/35

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
100 Meter Run

Weight: 25/15, 115/75, 35/26

WOD GUIDANCE & GOALS
We’re getting sweaty on a saturday! Using two dumbbells (held in the suitcase position) complete twelve total lunges, and choose a weight you can do unbroken every round. The deadlifts are with a barbell, and should be unbroken for at least the first two or so rounds, then you may have to break them in to 8/4 or 6/6. The kb swings should be heavy, but not so heavy that you have to break a set of twelve. Then, use the two-hundred meter run as your recovery (yup, the run is the rest!) Target 10 rounds.

Post Rounds to Comments.