Tag: kb clean

Hero WOD 18D

Hero WOD 18D

Gio

Today we’re honored to dedicate RED Friday to all of the life savers in the combat zone, especially the Special Forces Medic – The 18D

OVERVIEW

Special forces medical sergeants are considered to be the finest first-response/trauma medical technicians in the world.

Though they’re primarily trained with an emphasis on trauma medicine, they also have a working knowledge of dentistry, veterinary care, public sanitation, water quality and optometry.

TRAINING

Due to the wide variety of missions, special forces medical sergeants are trained swimmers, paratroopers and survival experts, as well as trained in many forms of combat. Training for the special forces medical sergeants consists of 60 weeks of formal classroom training and practice exercises.

Some of the skills you’ll learn are:

• Physical conditioning, parachuting, swimming and scuba diving

• Using land warfare weapons and communications devices

• Handling and using explosives

• Bomb and mine disposal

HELPFUL SKILLS

• Readiness to accept a challenge and face danger

• Ability to stay in top physical condition

• Interest in medicine and science

• Ability to remain calm in stressful situations

Today at Mayfair Park, in the vb court!

R.E.D. Friday @vb court

  • 120ft sled drag 95/45 (+)
  • 120ft renegade row 53/45/26
  • 120ft kb walking swings
  • 120ft kb lunges
  • 120ft sled drag
  • 50 x kb cleans
  • 50 x kb sit ups
  • 50 x kb pp
  • 50 x push ups
  • 120ft sled drag

Great quick info IG video of 18_zulu

Caked

Caked

Gio

Today we’re going to get caked in a bit of sand, not sugar cookie style (if you know the reference). However we are going to be using sandbags, and kettlebells to play with.

This week we’ll be picking up the tempo so today is the kick off to a Spooky & Scary Halloween WOD week.

Have fun and hope you will join us.

At Roos Recreational Center, Forest Park, IL.

@Vb court – AFAP

  • 20 x squats
  • 50 x kb swings
  • 30 x sb cleans
  • 20 x kb pp
  • 30 x sb thrusters
  • 60ft sb lunges
  • 120ft sb clean and toss
  • 20 x sb get ups
  • 100 x flutter kicks
Iron sharpens iron

Iron sharpens iron

Gio

I’ve heard it said that to being strong mentally, physically, and spiritually you need to have mentors help you walk through those steps so that you can become the wonderful you that you’re destined to become.

Some of these individuals you have come in contact with you did not know they were helping to mold you to be a better version of you. They have worn many costumes like teacher, pastor, father, mother, friend, elderly, or the homeless man/woman you shared your grace with.

Small things to make the Big person that is you.

Today we’re at Mayfair Park

VB court w/kb

  • 20 x kb one arm swings (10/arm)
  • 20 x kb goblet squats
  • 60ft kb renegade row / pull through
  • 20 x kb cossacks
  • 20 x kb sit ups
  • 60ft kb renegade row / pull through
  • 20 x kb cleans (10/arm)
  • 20 x kb alternating lunges
  • 60ft kb renegade row / pull through
  • 20 x kb pp (10/arm)
  • 50 x kb swings (R)
  • 60ft kb renegade row / pull through