ACF – November 11, 2020
WOD Blog
🇺🇸 Workout of the Day 🇺🇸
“ 21 Guns “
21 Min AMRAP
400M Run
21 Push-ups
21 Box Jumps
15 Burpees
9 Pull-ups
ACF – November 10, 2020
WOD Blog
Stop panicking…it’s not a 5k!!! 😳🏃♀️
Workout of the Day:
Front Squat Waves
4 Round EMOM
Min. 1: 5 reps @ 50%
Min 2: 3 reps @ 70%
Min 3: 1 Rep @ 90%
Min 4: Rest
ACCESSORY:
Pigeon Stretch 1 Min/side
Banded hip stretch 1 Min/side
Wall stretch 2 Min/side
ACF – November 9, 2020
WOD Blog
Workout of the Day:
”Sisson”
20 Min AMRAP
With a weighted vest (20/14)
1 Rope Climb
5 Burpees
200 M Run
ACCESSORY:
3 Rounds
10 HSPU or 3 Wall Walks
20 Hollow Rocks
ACF – November 6, 2020
WOD BlogWorkout of the Day:
10 Min EMOM
1 Squat Snatch @ 75% of 1 RM
Then:
“Nate” WOD
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department. Nate joined the Navy after graduating from highschool to become a U.S. Navy Seal.
Accessory:
All the stretching
Enjoy you weekend!!
ACF – November 5, 2020
WOD Blog
“Jerry”
For Time:
Run 1 Mile
Row 2000 meters
Run 1 Mile
Accessory:
10 DB Bicep Curl/arm
10 Banded Tricep Extension
ACF – November 4, 2020
WOD Blog
Workout of the Day:
Front Squat
8×2 @ 85% on the 2 min
Accessory:
3 x 10 Box step-up w/empty Barbell
3 x 10 Barbell Rollouts
ACF – November 3, 2020
WOD Blog
Workout of the Day:
15/12 calls bike
Burpee Pull-ups 10-9-8-7-6-5-4-3-2-1
Accessory:
Banded shoulder stretch
Wall Stretch 1-2 mins/side
Foam Roll Quads/Hamstrings
ACF – November 2, 2020
WOD Blog
Workout of the Day:
5 Rounds on the 4 Min.
10 Burpees over the Sandbag
10 Front Rack Walking Lunge w/ the Sandbag (100/70)
10 Double DB or KB Hang Power Clean and Jerk (53/35)
30 Double Unders
ACCESSORY:
10 KB windmill/side
20 Hollow Rock/GHD
