Hero WOD Friday “Schmalls”

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania,...

WOD 4/23/13

5 Tips for a Stronger Deadlift I know this WOD has a fairly light load but the article above has some great tips on how to increase your technique and max deadlift. A) 10x 15 deadlift 135/95 15 push up B) 3x 30 second ball slam 20/10 C) 50 overhead plate sit ups...

WOD 4/22/2013

SUNSCREEN WARNING! Its spring and almost Summer so check out this info about the dangers of some sunscreens. A) Power snatch 3-1-1-1 B) “Jeremy” 21-15-9 Overhead squat 95/65 burpees C) Tabata L-sit...

Hero WOD Friday- “Brenton”

“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest),...