Monthly Archives: July 2023

7/4/2023 – Happy 4th of July!

By WOD

Skill
a) 3 Min AMRAP of Double Unders – retest from a month ago
b) Max Unbroken T2B – July Skill
—We will rest a few minutes in between (a) & (b)

Conditioning
Hero WOD “Riley”
For Time:
Run 1.5 miles
150 burpees
Run 1.5 miles
***If you’ve got a weight vest or body armor, wear it.
—-In memory of Army Sgt. 1st Class Riley G. Stephens.

WOD Notes: You may scale the Runs to 1 Mile each & 100 burpees to finish inside 40 minutes. You may also bike 2500m each time as well if you don’t want to run.

REMINDER: Rage apparel is due July 7th! Please fill out the forms if you’re interested. They were sent through email last week!

7/3/2023 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg – heavier than last wk)
b) DB Pullover – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. 

Conditioning
12 Min AMRAP Ladder
10/9 Cal Ski
2 Front Squats 185/125#
2 C2B Pull-ups
10/9 Cal Ski
4 Front Squats
4 C2B Pull-ups
10/9 Cal Ski
6 Front Squats
6 C2B Pull-ups
***Continue pattern for the remaining 12 minutes

WOD Notes: Goal is to get through the rd of 10(9)/12/12 & into the rd of 14. FS = 60% (should be able to go unbroken through the rd of 8. C2B sub = chin over bar or banded pu.

Assistance
a) Strict Pull-ups (supinated grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×10 (pause) –hold on to an upright on the rig to balance.