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Air Force WOD Aim High! Air Force WOD This WOD is for time. At 3,2,1, Go and at the top of every minute complete 4 burpees then continue working. If the minute beeps in the middle of a rep, complete the rep then do the burpees. Modify the burpee to an up-down if needed. Move through the exercises in order. Load the barbell to 95lbs for males and 65lbs for females, If you want more of a challenge use 115 for males, 85 for females. If you do not have equipment, choose an object that will be challenging for you to move through the reps. Modify movements as needed. For the Team Challenge, one partner works at a time for the barbell work. *Both partners complete the burpees together. KB= Kettlebell, DB=Dumbbells, BP=Backpack. Contact ​[email protected]​ with any questions or for modifications. With Barbells Without Barbells Team Challenge (2ppl) 4 Burpees every minute 4 Burpees every minute 4 Burpees every minute* 20 Thrusters 20 KB/DB/BP Swing to overhead 40 Thrusters 20 Sumo Deadlift High pulls 20 KB/DB/BP Sumo Deadlift High pulls 40 Sumo Deadlift High Pulls 20 Push Jerks 20 KB/DB/BP Shoulder to overhead 40 Push Jerks 20 Overhead Squats 20 KB/DB/BP Overhead Squat 40 Overhead Squats 20 Front Squats 20 KB/DB/BP Goblet Squats 40 Front Squats Semper Paratus! Coast Guard WOD Coastie or not, complete this WOD and check-in to today’s Battle of the Branches WOD event to score 5 points for your branch! For this workout, your goal is to accumulate as many repetitions as possible for each exercise. Pace yourself and set a goal to hit the same rep count each time. If you start too fast, you will burn out. Repeat each set the number of times indicated at the top. No rest between exercises, your rest is built in at the end of each set. Modify the movements as needed. You can perform different variations of push-ups and sit-ups for each set if desired. Record your total reps for each exercise and post your score to our event on the app, bonus for sweaty pictures! Set 1 (2x) Set 2 (3x) Set 3 (4x) 1 min Air Squat 30 sec Air Squat 15 sec Air Squat 1 min Push up 30 sec Push up 15 sec Push up 1 min Sit up 30 sec Sit up 15 sec Sit up 1 min Rest 30 sec Rest 15 sec rest Fair Winds! Navy WOD This WOD is 5 rounds for time. At 3,2,1, “Go!” , cash in with a 1013 meter row or run/walk/ruck. Once finished, complete 5 rounds of the farmers carry (plank for no equipment), flutter kicks, hand-release push-ups and bear crawl. After 5 rounds, cash out with the 1775 meter row or run/walk/ruck. Move through the exercises in order. The suggested weight for the farmer’s carry is 70/54 and scaled at 54/36 for male/female. Modify weights as needed. For the Team Challenge, one partner works at a time. *Both partners complete the row, can work at the same time. Eagle Up! KB= Kettlebell Contact ​[email protected]​ with any questions or for modifications. With equipment Without equipment Team Challenge (2ppl) Cash in 1013 m Row Cash in 1013 m Run/Walk/Ruck Cash in 1013m Row* 25 m KB Farmers Carry 50 sec Plank 50 m KB Farmers Carry 10 4-count Flutter Kicks 10 4-count Flutter Kicks 20 4-count Flutter Kicks 10 Hand Release Push Up 10 Hand Release Push Up 20 Hand Release Push Up 25 m Bear Crawl 25 m Bear Crawl 50 m Bear Crawl Cash-out 1775 m Row Cash-out 1775 m Run/Wal/Ruck Cash-out 1775 m Row* Army Strong! Run Can you best Sgt. Maj. of the Army Michael Grinston's 2.45 mile run time? He threw down a challenge for the Army’s 245th birthday - a 2.45 mile run at maximum pace! Knock out the run and check-in to score 5 points for your branch today! Semper Fi! Marine Corps WOD This WOD is 1 round for time. This workout is designed to honor the Marine Corps, be challenging and fun! All movements are done in a 4 count manner. See below for movement descriptions and modify movements and reps as needed. If you are feeling gung-ho, complete as many rounds as the years that you served as a Marine! 11 Wide Push-ups 10 Donkey Kicks (each side) 11 Dive Bomber Push-ups 10 Dirty Dogs (each side) 11 Side Crunches 10 Back Extensions 75 Side Straddle Hops 11 Push-ups 10 Crunches 11 Side Leg Raises (each side) 10 Diamond Push-ups 11 Hip Adductions (each side) 10 Lunges (each side) 75 Steam Engines 2.45 Mile Run/Walk/Ruck/Row Pushups. ​Starting position is lying on your stomach with hands shoulder width apart, toes on the ground, and elbows, back, and knees straight. On the first and third count, lower the chest to the ground; bend the elbows to at least 90 degrees. On the second and fourth count, extend the arms back to the starting position. This exercise conditions the chest, primarily in the anterior shoulder region, and secondarily, the triceps. Crunches. ​Starting position is lying on the back with the hips bent to 90 degrees and the knees bent, feet off the ground. Bend the elbows to 90 degrees and fold across the chest or rib cage. On the first and third count raise the upper torso off the ground touching the thighs with the forearms. On the second and fourth count, return to the starting position. The arms must remain in constant contact with the chest/rib cage when executing the crunch. This should be done in a slow and controlled manner. This exercise conditions the abdominal muscles. Dirty Dogs. S​ tarting position is on the hands and knees. On the first and third count raise the left leg to the side, while keeping the knee bent. On the second and fourth count return the leg to the starting position. Switch sides and repeat. This exercise conditions the hip abductors. Wide Pushups. ​Starting position is lying on the stomach with hands beyond shoulder width apart, toes on the ground, and elbows, back, and knees straight. On the first and third count, lower the chest to the ground, bending the elbows to at least 90 degrees. On the second and fourth count, extend the arms back to the starting position. This exercise conditions the chest, primarily in the anterior shoulder region, and secondarily, the triceps. With the wider hand position, the chest muscles increase their workload. Dive Bomber Push Ups. ​Starting position is lying on the stomach with hands and toes on the ground, and elbows and knees straight. The hands will be slightly beyond shoulder width apart. The hips will be raised up and the shoulders will be behind the hands. On the first count, lower the chest down and forward to the ground, the shoulders will be even with the hands. On the second count, continue forward extending the elbows where now the shoulders are in front of the hands. On the third count, reverse the direction lowering the chest down and back to the ground, the shoulders will be even with hands. On the fourth count, continue back and up to the starting position. This exercise is done in a smooth, continuous motion. This exercise conditions the chest and anterior shoulder primarily, and secondarily, the triceps through a greater range of motion. Elbow to Knee Crunches. ​Starting position is lying on the back with the right foot flat on the ground and the left foot crossed over the right knee, and the arms crossed over the chest. On the first and third count, raise the upper torso off the ground rotating to the left touching the right elbow to the left thigh. On the second and fourth count, return to the starting position. This exercise should be done in a slow and controlled manner. Switch sides and repeat. This exercise conditions the abdominal muscles with more emphasis on the oblique. Side Crunches. ​Starting position is lying on the left side with the left arm across the chest and right arm along the side of the body. On the first and third count, raise the upper torso and feet off the ground sliding the right hand down the thigh. On the second and fourth count, return to the starting position. Switch sides and repeat. This exercise conditions the abdominal muscles with emphasis on the internal oblique and external oblique. Prone Flutter Kicks. ​Starting position is lying on the stomach. On the first count raise the left leg off the ground while the right leg remains on the ground . On the second count, lower the left leg to the starting position. On the third count, raise the right leg off the ground while the left leg remains on the ground. On the fourth count, lower the right leg to the starting position. This exercise conditions the muscles that extend the hip and back. Back Extension. ​Starting position is lying on the stomach with hands behind the head. On the first and third count, raise the upper torso and legs off the ground. On the second and fourth count, lower the upper torso and legs to the starting position. This exercise conditions the muscles that extend the back. Donkey Kicks. ​Starting position is on the hands and knees.
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