Tag: kb pp

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
Cold, and sandy!

Cold, and sandy!

Gio

We’re going to make it through today in the sand while it’s scheduled for a dark, dry, cold morning at 40F. Not really cold enough to freeze anything, but bring gloves due to the sand. It’ll be good for you to move with a purpose today for the added resistance provided by the sand.

The kb used today should be of challenging weight, but not so heavy that you break up the exercises into more than one set. Start and finish the entire exercise without putting the kb down. Get through this AFAP.

  • 20 x alt kb swings
  • 20 x cossacks
  • 120ft bear crawl
  • 120ft crab walk
  • 120ft long jumps
  • 120ft lunge walk
  • 20 x kb snatch
  • 20 x kb russian twists
  • 20 x kb pp
I said it’s a climb or two

I said it’s a climb or two

Gio

We’re here wondering what benefits may come about from performing hill repeats. One things is for sure it is the power output needed to keep going up and down this darned elevation. Speed of foot falls, leg strength, cadence of turnover, pulling power, lung capacity, breathing cadence…to name a few.

Yes, I know she don’t have big hills here with any type of elevation to speak of. Some may even say that our off ramps from the expressway exits are our urban hills! I wouldn’t argue with that one bit! We have to travel far for real elevation, but we make due with our Hill here at Westchester Woods.

So, today we’re inviting you to join us for a few hill climbs with load.

Rucks On!

• 1 x hill

• 50 x kb swings

• 1 x hill

• 50 x kb cleans

• 1 x hill

• 50 x kb pp

• 1 x hill bear crawl

• 50 x kb sit up