11-18-17

11-18-17

In honor of the Legion with a special WOD
November 18th, 2017.

The Steel Mags sorority is a national group established as a program by the Green Beret Foundation “GBF” with the goal of addressing the unique and critical needs of qualifying female family members of United States Army Special Forces soldiers.

“In Honor of the Legion, and Those Who Have Been Lost”.

This community workout event is being held to recognize and bring honor to those who serve and those who have paid the ultimate sacrifice.

May we never take our freedom for granted.

All proceeds from this fundraiser will go to the Green Beret Foundation.

Fallen of the Legion Wod
Teams of 2

25 min amrap
10 kb swings (55/35)
10 goblet squat (55/35)
10 burpees
10 box jumps
400m partner plate carry (45/25)

*if available wear a vest. While one partner works the other holds a (45/25) plate over their head. If the plate is dropped you must stop working. You may break up movements however you desire, but the run must be done together. During the run, you can trade the plate back and forth as desired.

11-17-17

pre-wod
dynamic warmup
5 min squat hold
shoulder bands

wod
for time
3 rounds
10 squat snatch (95/65)
10 bar over burpee

then…
42 wallballs (20/14)
21 cal ski
30 wallballs
15 cal ski
18 wallballs
9 cal ski

then…
3 rounds
10 power snatch (75/55)
10 bar over burpee

11-16-17

skill/strength
alternating otm for 16 min
min 1: 10 pistols (scale- progression 1,2,3 or banded)
min 2: 30 second handstand hold

wod
for time
10-8-6-4-2
*30 double unders at the start of every round
shoulder to overhead (135/95)
pullup (scale- ring row, strict banded)

cash out
5×8 db bent over row (8 per arm)
*superman hold 30 seconds between every set

11-15-17

skill/strength
every 2 min for 14 min
1 push press right into 2 jerk

wod
3 rounds
2 min amrap
15 box hops (24″/20″)
max kb swing in remainder of time (53/35)
*rest 1 min between rounds

immediately into
3 rounds
2 min amrap
20 kb swing (53/35)
max box hops in remainder of time (24″/20″)
*rest 1 min between rounds

11-13-17

skill/strength
15 min to find 2 rep max overhead squat

wod
3 rounds
15 overhead squats (95/65)
15 toes to bar (scale- knees to elbow, leg raises)

then…
3 rounds
10 power clean (95/65)
10 bar facing burpee

11-11-17

“Three wise men”
4 min amrap “Jeremy”
5 hang squat snatch (135/95)
10 bar facing burpee

*rest 2 min

4 min amrap “Ben”
10 power clean (135/95)
20 pullup

*rest 2 min

4 min amrap “Beau”
15 box jump-over (24″/20″)
30 wallball shot (20/14)

After the September 11th attacks, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

11-8-17

skill/strength
3 rounds every 3 min 10 strict press

wod
3 rounds
4 min amrap
25 wallballs
15 toes to bar
max deadlifts in remaining time (275/185)
*rest 2 min then repeat (x3)

cash out
row 1k time trial

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