WOD 08.07.18

Accessory Work 
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – DB Rows x 10 reps each arm
Station 2 – Handstand Hold or Plank Hold x 60 seconds
Station 3 – Hollow Hold or Rocks x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Conditioning 
2 rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
12 Strict Ring Rows

Time cap = 12 minutes (please adjust repetitions or distances accordingly)

WOD 08.06.18

Strength 

Deadlift
Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 70%
Set 4 – 8 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets

Conditioning

5 rounds for time
18 Kettlebell Swings 44/35
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 44/35
9/6 Calories of Assault Bike

Hero WOD 08.04.18

RANKEL

20 Minute AMRAP

  • 225/165-lb. deadlifts, 6 reps
  • 7 burpee pull-ups
  • 2/1.5-pood kettlebell swings, 10 reps
  • Run 200 meters

John Rankel

U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

First posted Jan. 7, 2011

08.03.18

Accessory work 

Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Seated Dumbbell Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 3 – Suitcase Carry/Single Arm Farmers Carry x 100 Meters (50 meters each side)

Pick a DB and Barbell weight that you do the 8-10 reps unbroken

Conditioning 

3 Rounds for time of…
500 Meter Row
20 Dumbbell Push Presses (pick a weight you do the first set unbroken with)
20 V-Ups