workout

OF THE DAY

FRIDAY 12.6.2019 WOD

Dynamic Warmup 


“MARCONI”

For Time (with a Partner)

2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

One partner works while the other rests. Break up the work between partners as needed.


This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi’s patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children.

The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.

FRIDAY 12.6.2019 WOD

Dynamic Warmup “MARCONI”For Time (with a Partner)2,382 meter RowThen, 20 Rounds of:11 Toes-to-Bars20 Air Squats16 Kettlebell Swings (1.5/1 pood)One partner works while the other rests. Break up the work between partners as needed. This Hero WOD is named after...

THURSDAY 12.5.2019 WOD

STRONG 5 Sets 5 Weighted Ab Wheel Rollouts 4 Sets Build To A Heavy 50 Ft Yoke Carry2-3 Sets Max DB OH Presses Rope Pull Max Pushups 2 Sets Max SB Squats 100 FT Sled Drag 100 FT Sled Push  STAMINA 5k Row *Every 3:00 Complete 15 Wall Balls 20/14Mobility:2:00/Side Couch...

WEDNESDAY 12.4.2019 WOD

Warmup 6 sets Pec Stick Or Med Ball Press :20 sec on 10 sec hold 4:00 Min clock Every :30 Sec 5 R/L DB Rows PART 1Bench Press 3-3-3-3-3-3-AMRAP75-80%PART 2 12 Min AMRAP12 Cal Bike12 Chest to Bar12 Burpees to Pull-up...

TUESDAY 12.3.2018 WOD

AMRAP 7200 M Row 12 Plate Ground to Overhead 9 Burpees to Plate6 Plate OH SquatsPART 1Every 2:00 Min For 12 Min (6 Sets)3 Hang Power Snatch 2 Squat Snatch 1 OHS PART 25 Rounds 15/12 Cal Row 10 Power Snatch 95/65, 75/555 Strict HSPU or L Seated DB Press -Modify -Ground...

MONDAY 12.2.2019 WOD

20 DB/KB Lunges 20 Single Arm Swings R10 Single Leg Deadlifts R20 Single Arm Swings L 10 Single Leg Deadlifts L Rest 2:00 Min Repeat PART 1Back Squat 3-3-3-3-3-3-AMRAP 75-80%PART 2W/ A Partner 1 Person On The Rower And 1  Person On The Bike. Both Partners Will...

SUNDAY 12.1.2019 WOD

WARMUP:Gymnastics Skills PracticePART I:  GYMNASTICSEvery 90” for approximately 24 minutes, alternate between:A1:   5 Wall Walks or Max (Up to 1 Min)Handstand HoldA2:  Max (Up to 1 Min). Weighted Stand SupportA3:  5 to 6 False-Grip Reverse Banded Pull-ups or Banded...