Hero Wod BLAKE 7.11.20

Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived Read more…

Wod 7.10.20

Warm up: 10 Russian KB Swings (53/35) Goblet squat hold (10 seconds to stretch and open  hips) 10 PVC Pass thru 10 PVC Overhead squat 2 x through Stretch: Samson stretch for hips Seated forward fold for hamstrings Standing angle grab for quads Practice clean and jerk (or press) with Read more…

KB Wod 7.9.20

                        Group warm up: Tabata                KB Thrusters (1 light/1 heavy)      KB Stiff Leg Deadlifts                        Circuit: :30/:05                    Wall balls                   Alt Russian Swings                Alt squat cleans from floor               Alt bent over one arm row                                       Core Circuit: :30/:10           KB V Ups                    Knee tuck bicycle (R)                       Knee tuck bicycle (L)                        KB Overhead Sit-up              Read more…

KB Wod 7.4.20

Group AMRAP (10) 10 Cal row Wall Balls (4,8,12,16…) Group AMRAP (10) KB Front rack walking lunge SDHP 2,4,6,8,10. 30 Jumprope runners (or singles) Tabata Core Single side bicycles L/Single side bicycles R  On the :10s- crunches