WOD 2016-04-27 (Wednesday) “Pantaleon”

In memory of LTJG Christopher Pantaleon, PN (NAVSOG), who was killed in a firefight with Abu Sayyaf and rogue MILF elements in Basilan while in pursuit of a group of kidnappers. Eulogy for LTJG Pantaleon NAVSOG X WOD Nation Invitational 2013 featured a “Pantaleon” Team Workout. A. “Pantaleon” (20 min cap) Rx 29 Push ups […]

WOD 2016-04-21 (Thursday) Floating Deadlift

A. Floating Deadlift 5x 5 reps (increasing), 21X1 tempo, 1″ off the floor * No weightlifting belts allowed. Basic TrackĀ - 8 Rounds: 3 PVC Hip hinges 5 Kettlebell deadlifts 7 Body rows B. MetCon Rx 10 Rounds, for time (15 min cap): 5 Single arm swings, per arm (24 kg/16 kg) 3 Single arm DB […]

WOD 2016-04-20 (Wednesday) Chest to Bar Pull Up “Team Up for FitTest WOD 4″

A. Chest to Bar Pull Up 6 Rounds, for quality: Chest to bar pull ups, 3 reps (weighted/banded) Ring support (top) hold, 10-30 sec B. MetCon “Team Up for FitTest WOD 4″ Rx In teams of 2, AMRAP in 12 min of: 30 Toes to bars 30 Snatches (75#/55#) 12 Overhead lunges (75#/55#) 30 Overhead […]

WOD 2016-04-19 (Tuesday) Thruster

A. Thruster 5x 3 reps in 10 min * Bar starts on the floor. Basic Track – 10 Rounds of: 3 Box squats 3 DB Presses 5 Body rows B. MetCon “Thruster Slow Ladder” Rx 5 Rounds, on a 1.5 min interval: 0-20 sec: AMRAP Double unders 20-40 sec: 2 Thrusters* 40-90 sec: rest * […]