WOD 2015-02-08

Hero-Workout: "Santora" (3 RFT: Squat Cleans, Shuttle Sprints, Deadlifts, Burpees, Jerks)

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3 Rounds for Reps: Squat Cleans (m: 155 lbs, f: 105 lbs) Shuttle Sprints (20 ft forward + 20 ft backwards = 1 Rep) Deadlifts (m: 245 lbs, f: 165 lbs) Burpees Jerks (m: 155 lbs, f: 105 lbs) Rest Perform each movement for 1 Minute. About Santora: US Army Sergeant Jason A. Santora, of Farmingville, […]

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WOD 2014-12-21

Hero-Workout: "Bruck" (4 RFT: Run, Back Squats, Jerks)

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Hammer

5 Rounds for Time: 5 Power Cleans (m: 135 lbs, f: 95 lbs) 10 Front Squats (m: 135 lbs, f: 95 lbs) 5 Jerks (m: 135 lbs, f: 95 lbs) 20 Pull-ups Rest :90 between each round. About Hammer: U.S. Army First Sergeant Michael „Hammer“ Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th […]

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Bruck

4 Rounds for Time: 400 m Run 24 Back Squats (m: 185 lbs, f: 125 lbs) 24 Jerks (m: 135 lbs, f: 95 lbs) About Bruck: U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard […]

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