WOD 09.18.18

Accessory work

Every 90 seconds, for 18 minutes (3 sets) of
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

Conditioning

AMRAP 10 (complete as many rounds and reps as possible in 10 minutes)
10 Calories of Assault Bike
10 Seated Dumbbell Presses (pick a weight you can do 10 unbroken reps with for at least the first two rounds)
10 Dips, use a box, rings or the matador
10 Push-Ups

WOD 09.17.18

Accessory work
Every minute, on the minute, for 15 minutes (3 sets of each)
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps
Station 3 – Kettlebell Windmill (Left) x 6 reps
Station 4 – Kettlebell Windmill (Right) x 6 reps
Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps

Conditioning

5 Rounds for time of

12 Wall Balls 14/10 pound ball
12 V-Ups or Ab Mat Sit Ups
12 Burpees

1 minute rest after each round

 

 

Abbate

For time…

• Run 1 mile

• 155/105-lb. clean and jerks, 21 reps

• Run 800 meters

• 155/105-lb. clean and jerks, 21 reps

• Run 1 mile

U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion.

First posted March 26, 2011

WOD 08.12.18

Accessory work

Every minute, on the minute, for 12 minutes (3 sets) of

Interval 1 – Ring Pull-Ups Scaled x 10 reps

Interval 2 – Full Support Hold on Low Rings x 20 seconds

Interval 3 – Handstand Marching on Box x 30 reps 15 each hand

Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

This is a great gymnastics practice session! Have fun with these movements and challenge yourself.

Conditioning

Five sets for max reps, each against a 3-minute running clock

Row 500 Meters

Seated Dumbbell Press for Max Reps

Rest 3 minutes between sets.