WOD 11.21.18

Accessory Work

Every 90 seconds, for 18 minutes (3 sets each) of

Station 1 – KB Goblet Squat x 6 reps
Station 2 – (Left) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry*
Station 3 – (Right) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry*
Station 4 – Reverse Snow Angels x 15 reps

*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.

Conditioning

For time

30 Dumbbell Thrusters
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

WOD 11.20.18

Accessory work

Three sets for max reps and calories of…

45 seconds of Concept 2 Row for Calories
Rest 45 seconds
45 seconds of Handstand Push-Ups or Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Assault Bike for Calories
Rest 45 seconds
45 seconds of Supinated-Grip Pull-Ups or Scaled Supinated Grip Pull Ups
Rest 45 seconds

Conditioning

AMRAP 10 (Complete as many rounds and reps as possible in 10 minutes of)

10 Push-Ups
20 Mountain Climbers
30 V-Ups or Ab Mat Sit Ups

WOD 11.19.18

Accessory work

Every minute, on the minute, for 20 minutes (4 sets of each)

Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps left arm
Station 3 – Landmine Row x 8 reps right arm
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – DB Farmer’s Carry x 45 seconds (heavy!)

Conditioning

Three rounds for time
400 Meter row or run
10 Dumbbell Box Step-Overs
(load these heavy enough to be a good challenge)

Hero WOD Saturday, “Bradley” 11.17.18

BRADLEY

10 Rounds for time

  • Sprint 100 meters
  • 10 pull-ups
  • Sprint 100 meters
  • 10 burpees
  • Rest 30 seconds

NAME

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan.

He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.

First posted Aug. 17, 2011