Entries by Paul Vidal

07/18/2018

Strength/Skill N/A WOD "Saman" 8 RFT 13 Deadlifts (185 lbs M/125 lbs W) 17 Wall Balls  (20/14) 400 m Run The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, […]

07/17/2018

Strength/Skill Tabata (alternating) Air Squat Plank hold Box Jump (20' for all) Push up 3 RFT 45yd Plate OH Walking lunge (45/35) 15yd HS Walk 50 Abmat Sit ups    

07/14/2018

Strength/Skill Kipping Drills -Partner beat swings -Hollow hold -Arch hold -Kip swing with towel between the feet WOD 4 RFT 400 m Run 20 C2B Pull up 20 Hollow Rocks

07/13/2018

Strength/Skill For 12 minutes in teams of 2 Every 2 min on the min 20 Cal on AA Bike WOD "Deadpool" 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) Burpee Over Bar  

07/12/2018

Strength/Skill EMOM 10 7 Front Squat (135/95) or 65-70% 1 RM WOD 3 RFT 100 DU 45 sec Chin above bar 45 sec at top of Ring dip 45 sec at parallel (Front squat – 95/75)    

07/09/2018

Strength/Skill EMOM 10 3 reps Rope Climb box drill WOD 400m Run 21 DB Thruster (50/35) (40/20) 3 Rope Climb 400m Run 15 DB Thruster 2 Rope Climb 400m Run 9 DB Thruster 1 Rope Climb