Entries by Paul Vidal

04/27/2018

Strength/Skill KB Z Press 3×8 @ AHAP –superset– Bent Over KB Row 3×12 @AHAP WOD 2 Rounds for time of: 18 Cal Row 15 Thrusters (95/65) 12 C2B Pull ups

04/25/2018

Strength/Skill Bench Press Pyramid 10 @ 65% 8 @ 75% 6 @ 85% 4 @ 90% 6 @ 85% 8 @ 75% 10 @ 65% WOD For Time 100 T2B Every time you come off the bar do: 1 Deadlift (315/220/155)

04/24/2018

Strength/Skill Handstand Drills and Techniques WOD For Time 5 MU 15 Barbell push ups 15 Push Jerks (95/65/45) 200 m Row 30 Air squats 200 m ball run (med or slam) (20/15/12) 15 yard Handstand walk (scaled=5 wall walks) 15 Ringpush ups 5 Squat Snatch (scaled snatch to OHS) (95/65/45)

04/23/2018

Strength/Skill Deadlift 5×3 @80% WOD 3 minutes max effort of burpee jump to plate (45#) rest 2 min, then: For time 50 DB snatch (50/35/20) 25 HSPU 50 Pistols 25 V-ups

04/21/2018

Warm Up & Mobility WOD "Got Vest?" For Time *400 m run* *15 Strictpull ups* *30 Ring dips* 45 Deadlifts (125/85/60) 30 KB Goblet squats (50/35/20) 15 Power snatches (125/85/60) *400 m run* *With vest if possible*

04/20/2018

Strength/Skill 10 min Row for distance WOD “Elbow Grease” Rotating on the Minute x 20′ (5 Rounds): 1- 14/9 Cal Assault bike 2- 20 sec L-hold 3- Minute max MB Squat Cleans (20/14/12) 4- 20 sec plank hold *Score is number of MB Squat Cleans

04/19/2018

Strength/Skill EMOM 10 2 Power Snatch + 1 Squat Snatch @ 70% THEN: 4 attempts to reach Squat Snatch 1RM WOD “Nancy” 5 RFT 400 m Run 15 OHS (95/65)  

04/18/2018

Strength/Skill EMOM 8 1 Curtis P Complex @70% Push Press 1RM THEN: 10 min to reach Clean & Jerk 1RM   WOD “The Power of 10” AMRepsAP 12′ 10 Thrusters (135/95/65) 10 Box jump overs (24/20/18) 10 Power cleans (185/125/85) 10 Toes to bar 10 Front squats (165/115/80) 10 Burpee bar MU 10 Front squats […]

“JACK”

Strength/Skill 6 x 200 m Run w/1 min rest HERO WOD “JACK” AMRAP 20 10 Push Presses (115/85) 10 KBS (55/35) 10 Box Jumps (24/20″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, […]