Tag: sled drag

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

Man made results

Man made results

Gio

Work, power, endurance, time, and distance will give you the results you’re looking for. What am I talking about?

Grinders, or more in the terms of a crap of work done for time without rest that includes but not limited to linear single object movement is what will get you what you’re looking for! Your body is meant to bend, rotate, and flex.

Today you’ll be doing just that in the VB court at Roos Recreation Center, Forest Park, IL.

Taking turns pulling sled 120ft @44-95+ lb (3x total) during wod

    10 x kb tgu
    20 x sb man makers
    30 x kb cl & oh
    20 x sb pp
    50 x kb alt swing (single arm)
    120ft sb clean and toss
    120ft sb pull through
Gonna be dragged

Gonna be dragged

Gio

I was wondering how many people can take it one step higher by adding a little more suck to their workouts. How? Drag something, anything with or without a sled, and I guarantee that it will be a different type of suck.

Today it’s gonna be our turn to add such a suck to our workout. We’ve used the sled once before on cement, and today we’re going to use it on a soccer field. This is going to be so much fun!

Today we’re at Mayfair Park, Westchester, IL

Sb (44/50), mb (14/20) sled (53/35)

– 1 x soccer field

  • 20 x sb cleans
  • 100m sled drag
  • 100m run
  • 30 x cousins mb
  • 30 x mb burpees

– 1 x soccer field w/sb

  • 100m sled drag
  • 50 x flutter kicks (sb)
  • 50 yd lunges
  • 50 yd bear crawl
No snow, still you’re sled will go

No snow, still you’re sled will go

Gio

Breaking out a sled for today!

Man, I’m excited to pull this tool out just as summer is coming to an end. No, not a party pooper however it will give you an insight to what the fall and winter WOD’s will have as a tool for you to use.

Yes, this brings another level of Fun (torture to some) for all to enjoy. Having said that here we’ll be able to eek out some pretty decent evaluations as to how your hips are doing. What? You see there are times we don’t notice that one leg / hip is kipping or being used more than the other and the energy expenditure is higher so you end up a bit lopsided because of it.

Although you’re working out, I’ll be checking you out while you do the sled pull for that allotted distance so we’ll have a dual function with a good tool.

Rucks – 15/20# dry

3 rounds

  • 50 x kb swings
  • 1 x hill climb

Ruck run 400m

  • Sled drag 200m (50/90#)
  • 20 x mb sit ups (no ruck)
  • 20 x wb
  • Details –
    Russian kb swings (12/16/20/24 kg)
    Hill climb – no run
    Sled has strap to be used around hips to display pulling force (see above)
    Mb sit up – lying down with ball above head while on floor- sit up with mb on chest and toss against wall and return to starting position
    Wall ball (wb) – ball just below chin, looking at 9’/10′ target – Squat, and dynamically stand-up while extending both arms throwing ball to target and returning to Squat position once ball has been caught from the descend of the throw

 

All exercises to be performed while wearing your ruck.

Magister Nosce!